Tag Archives: Pushups

Back Squat then Cleans, Pushups and Air Squats

By | | , , , , , ,
Comments Off on Back Squat then Cleans, Pushups and Air Squats

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.

Deadlifts, Kettlebell Swings, Weighted Dips and Pushups

By | | , , , ,
1 Comment

Another CF Invictus inspired WOD which I improved on.

5 rounds of

  • 5-7 x Deadlift
  • Rest 30 seconds
  • 20 x Kettlebell Swings
  • Rest 1 minute
  • 5-7 x Weighted Dips @ 30lbs
  • Rest 30 seconds
  • 10-15 x Plyometric Pushups
  • Rest 2 minutes

Cash out with 200 Double Unders for time.

Results:  For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds.  Completed all 7 reps of Deadlifts and Dips in each round.  Had to drop to 12 Pushups in the 3rd round.  Completed the Double Unders in 4:44.

Run, Pushups, Situps and Pullups

By | | , , , ,
Comments Off on Run, Pushups, Situps and Pullups

Back from vacation so thought I would start with something long and simple to get back into the swing of things.

Against a running clock for all 3 parts, for time do

Start with 3 rounds of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Situps

Then run 5k

Then finish with 3 more rounds of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Situps

Results:  35:33

Bench Press and Pullups then Hand Release Pushups and Pullups

By | | , , , ,
2 Comments

A short workout today.

Every 3 minutes for 15 minutes do

  • 5 – 6 x Bench Press
  • Rest 20 seconds
  • 3 x L-Sit Pullups

Then, AMRAP in 5 minutes of

  • 10 x Hand Release Pushups
  • 5 x Pullups

Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195).  For the metcon did 6 rounds plus 9 reps.