Tag Archives: Pushups

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.

Handstand Work then Kettlebells and Bourbon (Atomic CF)

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Perform 3 Rounds of:

  • 60 Second Handstand Hold with back against the wall
  • Rest 1 minute
  • 60 Second Headstand Hold
  • Rest 1 minute

Then do a Kettlebell ladder EMOM beginning at 8 Reps and adding 2 reps per minute (taken from Atomic Crossfit)

  • 8-10-12-and so on…until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Push-up Ladder beginning at 6 reps

  • 6-8-10-12 and so until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Toes toBar  ladder beginning at 4 reps

  • 4-6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results:  Was only able to hold 60 second handstand in the first round, after that only around 30 seconds.  Headstand was the opposite, kept falling in the first round but by the last one was able to hold 60 seconds without touching the wall. Kettlebell Swings – 8 rounds + 14 reps (114 total)/Pushups – 6 rounds + 12 reps (78 total)/T2B – 5 rounds + 6 reps (46 total).

Complex Ladder plus 60/60 Metcons

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Part A – Complex ladder, 5 rounds, rest 2 minutes between rounds:

  • 3 x Hanging Cleans
  • 3 x Push Presses
  • 3 x Front Squats

Part B1 – For max reps alternating work 60 seconds / rest 60 seconds do 3 rounds of:

  • 60 seconds of KB swings
  • 60 seconds of rest
  • 60 seconds of Hand Release Pushups
  • 60 seconds rest

Part B2 – In the same format do:

  • Wall Balls
  • Situps or Knee Raises or Toes to Bar

Results:  Part A – weights used were 50kg, 50kg, 50kg, 50kg, 55kg.  Part B – 185 reps.  Part C: 45 reps (10kg thrusters since i have no wall or ball) and knee raises.