Tag Archives: Pushups

Pyramid Scheme from ACF

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Inspired by Atomic Crossfit’s workout of the same name.  For time complete one round of the following (time cap of 20 minutes):

  • 10 x Hanging Cleans @ 43kg
  • 20 x Dips
  • 30 x KB Swings @ 24kg
  • 40 x Push Ups
  • 50 x Double Unders
  • 40 x Push Ups
  • 30 x KB Swings
  • 20 x Dips
  • 10 x Hanging Cleans @ 43kg

Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:

  • Hollow Hold
  • Superman Hold

Results:  The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…

Weighted Pullups, Dips, then Cindy

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Every minute on the minute, perform two 9 minute rounds of  following rep scheme 5-4-3-2-1-2-3-4-5.

  • First round: Weighted Pullups (complete all 9 sets with the above rep scheme before moving to dips)
  • Second round: Weighted Dips

Rest 2 minutes between rounds.

Then do Cindy… AMRAP in 20 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Both Pullups and Dips @ 15kg.  Cindy;  14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals:  75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).

Split Squats plus ACF’s Family is Forever

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Not for time do 5 rounds of:

  • 5 x Racked Split Squats @ 40kg

For time complete the following while EMOM doing 5 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).

  • 25 x Sumo Deadlift Highpull (30kg)
    10 x Plate Pushups
    20 x SDLHP
    15 x Plate Pushups
    15 x SDLHP
    20 x Plate Pushups
    10 x SDLHP
    25 x Plate Pushups

Results:  AMRAP took 13:54 (that was 65 burpees!).  HR max = 174 / ave = 165.  This was amazingly hard.  Maybe because on Atomic Crossfit they only had 3 burpees and I messed up and did 5.

Turkish Getups, an AMRAP and some Pullups

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Part A:  Not for time complete 3 rounds of:

3 x Turkish Getups @ 20kg per side alternating sides for each rep

Part B:  Then perform AMRAP in 12 minutes of:

  • 8 x Pushups
  • 10 x Sandbag/Medball Cleans @ 15kg
  • 12 x Situps

Part C:  Then 6 rounds of:

  • Max reps Strict Pullups
  • 30 Seconds rest

Results:  Part B – 7 rounds plus 8 Pushups and 8 Cleans.  For Part C – completed 24 total (11,4,3,2,2,2).

Fit2Day Saturday Workout

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Part A:  For time…

  • Row 1500 meters

Part B:  For time do 3 rounds of…

  • 15 x Kettlebell Swings @ 28kg
  • 15 x Pushups
  • 15 x Toes to Bar
  • 15 x Medicine Ball Cleans @ 10kg

Part C:  For time do…

  • 100 x Ball Slams @ 12kg

Results:  A – 6:02, B – 14:32, C – 6:20.  Cool that A and C took about the same amount of time.  Someone programmed that well.