Tag Archives: Pushups

Deadlifts, Pushups, Lunges and OH Press

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Looks like an interesting workout from CF Invictus …

Every 2 minutes for 40 minutes rotate through the 4 stations (5 rounds of each station). Do all rounds (except at station 2) unbroken and maintain a steady pace to complete all reps in 30 seconds.

  • Station 1 – 6 – 8 x Deadlift
  • Station 2 – Max Pushups in 60 seconds
  • Station 3 – 20 x Alternating Reverse Lunge (total) with Kettlebell in Goblet Hold
  • Station 4 – 6 – 8 x Dumbbell Overhead Press

For station 1 and 4, increase weights each round if you can do all 8 reps

Results: 1.  135/155/170/185/205lbs (updated on Nov17 since my original entries were wrong)  2. 43/33/32/31/28 reps  4.  14/16/18/18/18kg  Next time start at a higher Deadlift weight since even at 205lbs was able to complete the 8.

Bench Press and V-Ups then Pullups, Russian Twists, Pushups and Goblet Squats

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Every 3 minutes for 5 minutes

  • 5 x Bench Press
  • 10 x V-Ups

Then AMRAP in 12 minutes

  • 5 x Strict Pullups
  • 10 x Russian Twists @ 14kg
  • 15 x Pushups
  • 20 x Goblet Squats @ 24kg

Results: Didn’t write down the weight I used for Bench Presses.  V-Ups went really well.  For the metcon 4 rounds plus 5 reps.

Back Squat then Cleans, Pushups and Air Squats

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Take 20 minutes and work up to a heavy 1RM Backsquat

Taken from the CF Invictus workout “The Chief.”

AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

  • 3 x Power Cleans @ 125lbs
  • 6 x Pushups
  • 9 x Air Squats

Results:  Really good workout.  Ended up with a new 1RM on the backsquat of 225lbs (102kg).  Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210,  1 x 220, 1 x 225.  For the metcon did 18 rounds exactly.