Tag Archive: push-up

PE 4/5

Skill Work:
Practice double-unders & handstands for 15 minutes

As many rounds as possible in 10 minutes of:
30 double-unders
10 push-ups
10 push press (95/65)

3 rounds of:

Row, 500 m

30 Ball Slams

30 Push-ups


PE 1/25

Long intervals
3 x 10 min run 5K goal pace
*rest 3 minutes between intervals

8 rounds each for time of:
10 push-ups
200m sprint
*rest 2 minutes between rounds

Test 1

Back Squat : 1 Rep Max

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it

Test 2


For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Test 3

Row 250 meters


Run 400 meters 

This is an all out effort for time. Pick one, and go hard!

About these BTWB tests:

Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification.  Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!

15 kettlebell swings (53/35#)

10 pushups

20 goblet squats (53/35#)


For time:
5 Rounds of “Cindy”
3 Rounds of “DT”
1 Mile run


*1 round of “Cindy” = 5 pull-ups, 10 push-ups, and 15 air squats
*1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks. (155/105)