Tag Archives: Pushups

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

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Every 2 minutes for 16 minutes (4 rounds of each)

  • Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
  • Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

  • 8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

  • 8 x Pullups
  • 10 x Dumbbell Front Squats @ 16kg per Hand
  • 12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

  • 8 x Pullups
  • 10 x Front Squats
  • 12 x Pushups

Results: Metcon 3 rounds and 5:31.

Bench Press then KB Swings, Marches and Reverse Lunges

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4 rounds of

  • 5 x Bench Press @ 90% of 3RM

Then 2 rounds of

  • Max unbroken Alternating Single Hand Elevated Pushups (l+r=1rep)

Then EMOM for 16 minutes (4 rounds of each movement)

  • Minute 1 – 20 x Kettlebell Swings
  • Minute 2 – 20 x Single Kettlebell Suitcase March with Kettlebell in Left Hand (l+r=1rep)
  • Minute 3 – 20 x Kettlebell Suitcase March Right Hand
  • Minute 4 – 20 x Goblett Reverse Lunges (total, 10 per side)

Results: Bench Press 175lbs. Had to break sets up… 5-5-4+1-4+1. Pushups 10 and 10 reps.

Weighted Pullups then Push Press, Burpee Pullups and Row

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5 rounds of

  • 3 x Weighted Pullup @ 13kg
  • 8 x Russian Pushups
  • Rest 2 minutes

Then Street Parking’s Vault #6, every 4 minutes for 20 minutes

  • 15 x Dumbbell Push Press @ 18kg
  • 10 x Burpees Pullups
  • 12 Calorie Row

Results: Original SP WOD is 24 minutes long, but with the Weighted Pullups at the beginning, I dropped the last set. As a standalone workout would do all 6. As it was, I had just over 1 minute rest per round except the last which I finished with 45 seconds to spare.

Power Snaches then KB Snatches, Lunges, Pullups, Pushups and Cleans

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5 rounds, increase weight per round

  • 2 x Hang Power Snatch
  • 3 x Power Snatch

Then, the Joller Blades WOD from 7. Jan plus two additional parts I made up myself, AMRAP in 5 minutes

  • Alternating Kettlebell Snatch plus Overhead Reverse Lunge @ 20kg (step back on opposite side of Kettlebell) @ 20kg

Rest 3 minutes then AMRAP in 5 minutes

  • Alternating Kettlebell Clean plus Twist @ 20kg (Twist to same side as KB)

Rest 3 minutes then AMRAP in 5 mnutes

Results: Snatch 65-75-85-95-95lbs/43kg. Metcon 29-40-15.

Pullups and Reverse Rows then Rows, Pushups and Mountain Climbers

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Every 2 minutes for 10 minutes

  • 2-3 x Strict Ring Pullup from Deadhang with Flase Grip

Then very 2 minutes for 16 minutes

  • 5 x TRX Reverse Rows with 3 second descent (Tempo 30×0)

Then, using a single Kettlebell, every 2 minutes for 12 minutes

  • 10 x Alternating Single KB Bent Rows @ 20kg
  • 10 x KB Pushups (tip Kettlebell and put hands on Ball)
  • 10 x KB Mountain Climbers (r+l=1 rep, hands on KB ball)

Then accumulate

30 x Hanging Leg Raises from Bar (keep legs as strght as possible, raise legs to parallel with floor)

Results: Done as shown. Heavier KB Rows would have been better.