Tag Archives: Pushups

Cleans and Pushups then 3 Tabatas

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds

  • 3 x Bench Press

Last 2 rounds

  • Max Unbroken Plyometric Pushups

3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)

  • Round 1 – L-Hang
  • Round 2 – Russian Twist @ 12kg
  • Round 3 – Situps

Results:  Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups.  L-Hang with bent knees.

Back Squats then Pullups, Pushups and Air Squats

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Take 10 minutes and work up to the working weight (70% of 1RM).  Then every 3 minutes for 15 minutes

  • 5 x Back Squats @ 70%

Then AMRAP in 12 minutes of

  • 1 x Strict Pullups
  • 2 x Pushups
  • 3 x Air Squats
  • 2 x Strict Pullups
  • 4 x Pushups
  • 6 x Air Squats
  • 3 x Strict Pullups
  • 6 x Pushups
  • 9 x Air Squats
  • Etc. until time runs out.

Results: Back Squats @170lbs.  Metcon 8 rounds plus 32 reps (9 pullups 18 pushups and 5 squats).

Tabata Time

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Inspired by a Spartan workout I saw on Instagram.  Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.

  • Round 1:  20 seconds Double Unders
  • Round 2:  20 seconds Hand Release Pushups
  • Round 3:  20 seconds Renegade Rows @ 12kg
  • Round 4:  20 seconds V-Ups
  • Round 5:  20 seconds Handstand Hold
  • Round 6:  20 seconds Box Jumps

Rest 1 minute then repeat for a total of 6 sets.

Results:  Maintained 12 pushups, 30 double unders, 8 box jumps per round.  Worked out well.