Tag Archives: Pushups

Pushups, Situps, Pullups and Squats then DUs, Kneel-Stand and Russian Twists

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Back from vacation… went for a short 4k run yesterday, now some basic strength building to get into the swing of things again.

Every 30 seconds for 20 minutes move through each of the following stations (30 seconds per station, 10 rounds per station)

  • Station 1:  4 x Strict Pullups
  • Station 2: 8 x Pushups
  • Station 3: 12 x Situps
  • Station 4: 16 x Air Squats

Then 2 rounds (inspired by Fit2Day)

  • 50 x Double Unders
  • 10 x Kneel-Stand with 30lbs Sandbag on shoulder, switch shoulder per rep (down/up-left+ down/up-right is one rep)
  • 10 x Russian Twist (left+right is one rep)

Results:  Not one of the more exciting workouts but a good start.  Double unders went better than I thought they would after such a long break, first round missed at 34 reps, second round unbroken.

Bench Press then Box Jumps, Thrusters, T2B, Overhead Hold and Burpees

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

  • 3 x Bench Press

Final 2 rounds…

  •  Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)

Then repeat of the Jan 2 workout.  Three rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)

Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18.  Really hard workout when done right!

Split Squats and Waiter Carry then Front Squats, Pullups and Pushups

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4 rounds

  • 8 x Split Squats (4 per leg)
  • Rest 30 seconds
  • 15m Single Arm Waiter Carry @ 24kg Left Arm
  • 15m Single Arm Waiter Carry @ 24kg Right Arm
  • Rest 90 seconds

Then 8 rounds for time

  • 5 x Front Squats @ 135lbs
  • 5 x Strict Pullups
  • 10 x Ring Pushups

Results:  Split Squats 65-80-95-115lbs.  AMRAP in 14:18.

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.