Pushups, situps, squats
15 Jun 2009
From Optimum Performance Training:
Push Ups on the minute:
2 reps the 1st minute, 4 reps the 2nd minute, 6 reps the 3rd minute…
Continue until you cannot complete the number of push ups within the minute
rest EXACTLY 2 min after last push up completed within time
Sit Ups on the minute:
3 reps the 1st minute, 6 reps the 2nd minute, 9 reps the 3rd minute…
Continue until you cannot complete the number of sit ups within the minute
rest EXACLTY 2 min after last sit up completed within time
Squats on the minute:
4 reps the 1st minute, 8 reps the 2nd minute, 12 reps the 3rd minute…
Continue until you cannot complete the number of Squats within the minute
rest EXACTLY 2 min after last sit up completed within time
post min and reps per exercise to comments
chest to deck, NOT belly for push ups, you CANNOT go to knees when fractioning until you get to full lockout of arms at top
unanchored sit ups, anchoring is not allowed, body perpendicular to floor at top and shoulder blades touching at bottom
hip crease below knee cap at bottom of squats and hips and knees @ full extension at top
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Ben:
Pushups: 13min 24reps…missed by 2!!
Situps: 9min 22reps…missed by 5.
Squats: 11min 32reps…missed by 12.
Fun workout in it’s own way. The fatigue creeps up on you. Situps again shown to not be my strength. Was using the arms to try and kip with those, helped a lot. After squats did 10 extra slow reps to reinforce technique and full lockout – something I struggle with at speed.
Hanna:
Pushups: 7min…
Sit ups: 7min 18reps…missed by 3.
Squats: 11min 39reps..missed by 5.
Good workout. Completed all the pushups chest to floor…something I have been progressing towards for weeks, so this was a perfect WOD to practice those. Squats fried the quads!