Pushups – Page 30 – Fitness Managed

Bench Press then Pullups, Lunges and Pushups

By cbroccoli | 30/12/2019 - 07:13 |30/12/2019 Body Weight, M-G, Medium (< 15 min), Time Based, Triplet

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Take 15 minutes and work up to a heavy

3 x Bench Press

AMRAP in 15 minutes of

6 x Strict Pullups
9 x Reverse Lunges with 20kg DB in each Hand
12 x Hand Release Pushups

Cash out with 1000m row.

Results: Bench Press 135-155-175-185-190lbs. Metcon 5 rounds plus 15 reps. Row in 4:16.

Christmas Workout

By cbroccoli | 25/12/2019 - 10:55 |26/02/2022 Chipper, Light Weights, Task Based, Very Long (>20 min), W-G-M

Took this right from Crossfit Invictus’ December 23 WOD.

Warm up with 3 sets of the following Barbell Complex

3 x Romanian Deadlift
3 x Bentover Row
3 x Muscle Cleans
3 x Thrusters
3 x Front Rack Reverse Lunges

Then for time, 12 Days of Christmas WOD

25 x Double Unders
2 x Power Clean @ 95lbs
3 x Ring Dips
4 x Dumbbell Ground to Overhead
5 x Burpees
6 x Toes to Bar
7 x Pushups
8 x Box Jumps
9 x Kettlebell Swings @ 32kg
10 x Pullups
11 x Front Squats @ 95lbs
12 x Shoulder to Overhead @ 95lbs

Results: Barbell Complex @ 65-75-80lbs. Metcon 32:25. Ugh that was hard. Improved by 6 minutes over last years version!

Back Squats, Pullups and Pushups then Planks

By cbroccoli | 16/11/2019 - 12:34 |16/11/2019 Body Weight, EMOM, G, Long (< 20 min), Triplet

Every 2 minutes for 6 minutes, work up to a heavy load

1 x Pause Back Squat with 3 second pause at Bottom
3 x Back Squat

For max complete rounds, every 2 minutes

5 x Strict Pullups
10 x Goblet Squats @ 24kg
15 x Pushups

Then 2 rounds

45 Second Plank
45 Second Side Plank Left
45 Second Side Plank Right
Rest 60 Seconds

Results: Back Squat 185-195-205lbs. Metcon round 7 (got up to 28 reps in round 8).

Bench Press and RFE Split Squats then Power Snatch, Pushups and Pullups

By cbroccoli | 07/11/2019 - 07:21 |07/11/2019 Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G

6 rounds, rest 90 seconds between rounds

5 x Bench Press @ 65% + 5 x RFE Split Squats per Leg @ 12kg per Hand
3 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
1 x Vench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
5 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
3 x Bench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
1 x Bench Press @ 95% + 5 x RFE Split Squats per Leg @ 12kg per Hand

Then taken from Crossfit New England… AMRAP in 12 minutes of

12 x Power Snatch @ 75lbs
12 x Pushups
12 x Pullups

Results: Bench Press 140-160-185-160-185-205lbs. Metcon 4 rounds plus 7 reps.

Pullups, HSPU and Reverse Lunges then KBS, Pushups and Deadlifts

By cbroccoli | 21/10/2019 - 07:06 |21/10/2019 Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

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Every 90 seconds for 18 minutes (3 sets of each)

Round 1 – 6 to 8 x Strict Pullups
Round 2 – 6 to 8 x Handstand Pushups
Round 3 – 8 x Single Arm Kettlebell Overhead Reverse Lungs with KB in Left Hand @ 24kg
Round 4 – 8 x Single Arm Kettlebell Overhead Reverse Lunge with KB in Right Hand @ 24kg

Then 5 rounds for time

21 x Kettlebell Swings
15 x Pushups
9 x Deadlift @ 165lbs

Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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