Pushups – Page 48 – Fitness Managed

Press and Pull, then Sumo DLH, Dynamic PUs, and DUs.

By cbroccoli | 01/01/2015 - 11:52 |04/09/2015 Body Weight, Couplet, EMOM, Medium (< 15 min), Task Based, Triplet, W-G, W-G-M

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Against two minute running clocks perform 5 rounds of:

5 x Bench Press @ 72kg
10 x Reverse Rows

Then for time perform the following:

5 x Sumo Deadlift Highpull @ 43kg
15 x Dynamic Pushup
45 x Double Unders

Result: For the Metcon part – Time 13:35 / HR max=171, ave=160. For the dynamic pushup I used a pair of small parallelets (sp?) I have to elevate one hand, then just alternated each side up and down for 15 reps. The Metcon worked out very well for a WOD I just made up since I could not complete the last set of pushups without a break.

Bench Press and Pushups plus Front Squat and T2B

By cbroccoli | 18/12/2014 - 06:33 |04/09/2015 Couplet, Medium (< 15 min), Medium Weights, Task Based, W-G

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Not for time do 4 rounds of:

6 x Body Weight Bench Press plus
10 x Pushups in different positions
- 1st round 10 x narrow
- 2nd round 10 x wide
- 3rd round 10 x lateral
- 4th round 10 x regular

The Pushup positions are demonstrated here at GymnasticsWOD.

The for time do 4 rounds of:

10 x Front Squat @ 43kg (95lbs)
10 x Toes to Bar

Result: Metcon done in 8:15. Body weight bench press was at 73kg.

Superturk then an AMRAP

By cbroccoli | 09/12/2014 - 05:34 |04/09/2015 Light Weights, M-G, Medium (< 15 min), Time Based, Triplet

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Not for time 3 rounds of:

3 x Turkish Getups @ 16kg
10 x Superman Rocks

Then AMRAP in 10 minutes of (inspired by Crossfit Invictus WOD from 8. December):

5 x Toes to bar
10 x Sandbag Thrusters @ 15kg
15 x Pushups

Result: No problems with the TGUs. Next time 18kg. AMRAP: 6 rounds. I originally planned for the pushups in the AMRAP to be TRX Pushups (CFI calls for Ring Dips) but they were too hard and so I had to switch to normal pushups. Something new to work on. Even dips would have been challenging after the TGUs and Thrusters.

Front Squat plus Down and Back Chipper

By cbroccoli | 27/11/2014 - 06:43 |04/09/2015 Body Weight, Chipper, Light Weights, Medium (< 15 min), Task Based

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Front Squats for form

5-5-5-5-5

Then for time perform the following:

40 x Hand Release Pushups
30 x Kettlebell Swings @ 24kg
20 x Toes to Bar
10 x Lunges with Bar in Front Squat Position @ 43kg
20 x Toes to Bar
30 x Kettlebell Swings
40 x Hand Release Pushups

Result: Front Squats – 30kg-40kg-40kg-45kg-45kg. Metcon: 13.27.

Vacation workout Wilmington, NC

By cbroccoli | 25/10/2014 - 13:17 |04/09/2015 Body Weight, Couplet, EMOM, Singlet, Very Long (>20 min)

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Against a 24 minute running clock:

Run
@3 minutes, 30 pushups
Run
@6 minutes, 20 pushups
Run
@9 minutes, 10 pushups
Run
@12 minutes, 20 burpees
Run
@15 minutes, 10 pushups
Run
@18 minutes, 20 pushups
Run
@21 minutes, 30 pushups
Run

Then for form perform:

5-5-5-5-5 Toes to bar in pike position

Tag Archives: Pushups

Press and Pull, then Sumo DLH, Dynamic PUs, and DUs.

Bench Press and Pushups plus Front Squat and T2B

Superturk then an AMRAP

Front Squat plus Down and Back Chipper

Vacation workout Wilmington, NC

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