Tag Archives: Pushups

OHS then SDHP and HRPU

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Every two minutes complete 5 rounds of:

  • 3 x Overhead Squats @ 30kg

Then do AMRAP in 15 minutes of:

  • 9 x Sumo Deadlift Highpull @ 43kg
  • 12 x Hand Release Pushups

Results:  For the OHS, worked up to the 30kg with pvc, 5 x 10kg, 5 x 20kg. Included mobility work between each round.  AMRAP exactly 9 rounds.

Turkish Getup Ladder plus Modified Beach Bod Workout from CFI

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Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights

  • 3 reps @ 12kg
  • 3 reps @ 14kg
  • 3 reps @ 16kg
  • 3 reps @ 18kg

Part B: Then for time do:

  • 100 x Double Unders

Immediately followed by 10 rounds of the following:

  • 4 x Pullups with Supinated Grip
  • 8 x Dips
  • 12 x Pushups
  • 16 x Air Squats
  • Rest 1 minute

Then immediately followed by:

  • 100 x Double Unders

Results:  Part B 32:51

Kipping Core Work then Pushups, V-Ups and Pullups

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This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.

Part A: For time:  200 Double Unders,

Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:

  • Hollow Hold with PVC bar in hands
  • Superman Hold with PVC bar in hands

Hold the PVC pipe as if you are hanging from a pullup bar.  Arms locked out overhead the whole time you are holding.

Part C:  Finally an AMRAP in 10 minutes:

  • 15 x Pushups
  • 10 x V-Ups
  • 5 x Strict (or kipping if you want to practice) Pullups

Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40.  For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.

Dips and Pushups then DUs, Snatches and T2B

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Every 3 minutes for 5 rounds:

Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:

  • 100-80-60-40-20 Double Unders
  • 50-40-30-20-10 Dumbbell Snatches (each hand is a rep, so in round one do 25 reps per hand) @ 20kg
  • 25-20-15-10-5 Toes to Bar

Results:  The first part worked really well.  3 minutes seems like a long time but the last round of pushups was very hard.  Go heavy with the dips and full range of motion since it is only 3 reps.   This will also give everyone time to check their messages between sets ;-).

For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B.  So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B.  Also really hard.

Lunges and Pullups then Snatch and Row

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E3MOM for 4 rounds (12 minutes) do:

  • 20 x Alternating reverse Lunges @ 24kg
  • 6-8 x Pullups

EMOM for 16 rounds do:

  • Odd Minutes: 6 x Dumbell Snatch @ 24kg (3 per hand) + 6 x Pushups
  • Even Minute: 30 seconds of Rowing for Calories
    (start the row at 15 seconds into the minute…finishing at 45 seconds)

Results: 62 calories rowed.