Tag Archives: Pushups

Run, Pullups, Pushups and Air Squats

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For time (Murph Hero WOD)

  • Run 1600m/1 mile
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats
  • Run 1600m

Partition the Pullups, Pushups and Squats as desired. For example 20 rounds of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Partitioned as shown. 38:07. First 1600m 7:32, second 8:28.

Handstand Practice and Back Squats then a Kneel Stand Tabata

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Take 15 minutes and work on Handstands.

Then every 3 minutes for 15 minutes

  • 5 x Back Squats
  • Rest 20 seconds
  • 10 x Weighted Pushups @ 20lbs (in weight vest or weigted backpack)

Then one 4 minute 20 second work/10 second rest tabata (8 rounds)

  • Sandbag Kneel Stand @ 70lbs/32kg

Alternate Sandbag from one shoulder to the other each rep. One Kneel Stand is a rep.

Results: Handstands worked well today. Back Squat 155-155-155-170-170lbs. Kneel Stand did not work that well, 70lbs was too heavy so only got in 25 reps.

Bench Press and Pullups then Lunges, Pushups and Bent Over Rows

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6 rounds, rest 20 seconds between exercises, 90 seconds between rounds

  • 5 x Bench Press @ 65% + 8 x Strict Pullups
  • 3 x Bench Press @ 75% + 7 x Strict Pullups
  • 1 x Bench Press @ 85% + 6 x Strict Pullups
  • 5 x Bench Press @ 75% + 5 x Strict Pullups
  • 3 x Bench Press @ 85% + 5 x Strict Pullups
  • 1 x Bench Press @ 95% + 5 x Strict Pullups

Then taken from a Street Partking instagram WOD.

3 rounds for time

  • 30 x Dumbbell Farmer Reverse Lunge @ 18kg
  • 30 x Pushups
  • 30 x Dumbbell Bent Over Rows @ 18kg

Results: Bench Press 165-175-185-175-185-205lbs. Metcon 15:14.

Power Abs then Bench Press, Pushups, T2B and DUs

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Start with Kari Pierce Power Abs form March 26…

3 sets of

  • 3 x Weighted Knee Tucks @ 3kg
  • 3 x Russian Twist
  • Repeat for 3 rounds

For weighted Knee Tucks, hold a weight/medicine ball in hands and do standard knee tucks.

Every 2 minutes for 10 minutes

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 7 x Toes to Bar
  • 14 x Pushups
  • 28 x Double Unders

Results: Bench Press 135-155-185-205-215lbs. Metcon 9 rounds plus 15 reps.