Tag Archives: Pushups

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.

Bodyweight EMOM, 3 Ways

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EMOM perform 6 rounds of the following sets (one round is all three sets for a total of 18 sets/18 minutes).

First minute (4th minute, 7th minute, etc.) –

  • 3 x Deadlifts @ Bodyweight (70kg)
  • 9 x Kettelbell Swings @ 24kg

Second minute (5th minute, 8th minute, etc.) –

  • 3 x Toes to Bar
  • 9 x Burpees

Third minute (6th minute, 9th minute, etc.) –

  • 3 x Handstand Pushups
  • 9 x Pushups

Repeat for the 6 rounds…

Results:  Made this one up on my own and it seems like it worked really well.  Got the last pushup in the last round with 3 seconds to go, had to even breakup the handstand pushups.  Be careful and try and use more core with the burpees and less arm or your pushups will be really hard.  Right combination of keeping good controlled form since you have a whole minute, but also a good metcon because the volumes are high enough to get the blood pumping.