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Transform Your Body – 15 CrossFit Push Up Chest Workouts for All Athletes

6 DAY 3

With a Running Clock in 60 minutes

Max Distance Run
Every 5 minutes, perform:

  • 15 Push-Ups
  • 15 Back Widows

Run for an hour. Set a timer and every 5 minutes stop and do the upper body push/pull combination.

No scoring. An athlete could measure their overall distance if they wanted a number to track.

Tips and Strategy

This is a classic aerobic movement (jogging) mixed with a classic calisthenic movement (Push-Ups) and a not so common but complimentary calisthenic movement (Back Widow). Where long sleeves or even knees sleeves if you’re doing Back Widows outside. Tape is also a good option. An athlete can use this as a recovery WOD or as a way to challenge their endurance.

Intended Stimulus

This should be a good, steady-state workout for the most part. The Push-Ups and Back Widows will get the heart rate up due to the bracing nature of these movements.


For Intermediate, reduce the time cap to 45 minutes.

For Beginners, reduce the time cap to 15-30 minutes depending on running capacity. Reduce the reps on the Push-Ups/Back Widows to 7-10. Substitute Planks for Push-Ups.


20 Rounds for Time

  • 6 Strict Pull-Ups
  • 20 Push-Ups


For Time

  • 50 Hand Release Push-Ups
  • 1 mile Run
  • 50 Hand Release Push-Ups
  • Wear a Weight Vest (20/10 lb)

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the 50th Hand Release Push-Up is completed.

Scale by removing the weights vest and performing regular push ups or push ups on your knees.


EMOM for 15 minutes

  • 3 Push-Ups
  • 3 Burpees


For As Long As Possible
From 0:00-3:00, 2 Rounds of:

  • 10 Push-Ups
  • 10 Jumping Squats

Then, from 3:00-6:00, 2 Rounds of:

  • 12 Push-Ups
  • 12 Jumping Squats

Then, from 6:00-9:00, 2 Rounds of:

  • 14 Push-Ups
  • 14 Jumping Squats

Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.

With a running clock, athlete must accomplish 10 Push-Ups and 10 Jumping Squats during the first 3 minutes. Add 2 repetitions to each movement every 3 minutes. For the second round, athlete must accomplish 12 Push-Ups and 12 Jumping Squats. Continue following the same pattern for as long as possible.

Score is the sum of rounds and repetitions completed for as long as the athlete was able to accomplish every 3 minutes.

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