Log in to BOXROX Pro

Best Push Ups WODs – 10 Ways to Kill Your Weaknesses

Take your bodyweight skills to the next level.

Push Ups WODs 3 – Cindy

AMRAP in 20 minutes

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

How do you perform the “Cindy” workout?

On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

How do you score the “Cindy” workout?

Score is the total number of rounds and reps completed before the 20-minute clock stops.

What is a good score for the “Cindy” workout?

– Beginner: 11-12 rounds

– Intermediate: 13-17 rounds

– Advanced: 19-22 rounds

– Elite: 24+ rounds

Athlete performing press upsSource: RX'd Photography

What are the tips and strategy to use for the “Cindy” workout?

Since this WOD is 20 minutes, you’ll need to be at a steady pace throughout most of the workout – a fast pace out of the gate will hurt your score.

Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time. What was comfortable at the beginning will get very uncomfortable about half way through.

During the air squats, relax your upper body and hands as much as possible. Use those 15 reps as recovery. But when you see that you have 3 minutes left, put your foot on the gas pedal and go!

What is the intended stimulus of the “Cindy” workout?

By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace.

The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

How do you scale the “Cindy” workout?

If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion.

Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.

Beginner

  • 5 Ring Rows
  • 10 Incline Box/Bench Push-Ups
  • 15 Air Squats

Push Ups WODs 4 – The Chief

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

  • 3 Power Cleans (135/95 lbs)
  • 6 Push-Ups
  • 9 Air Squats

Then Rest 1 minute

Repeat 5 times

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score

– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*

– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Good Scores for “The Chief” (common method)

– Beginner: 11-15 rounds

– Intermediate: 16-21 rounds

– Advanced: 22-27 rounds

– Elite: 28+ rounds

*For the ‘official’ scoring method, @beyondthewhiteboard shared how they calculate and compare scores by converting each round’s score to a fraction.

For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle.

Total score would be sum of the scores from each AMRAP.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

“The Chief” is meant to feel really uncomfortable.

Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast.

And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase.

The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes

  • 3 Power Cleans (75/55 lb)
  • 6 Incline Push-Ups
  • 9 Air Squats

Rest 1 minute. Repeat 5 times.

Image Sources

Related news