Strength
Bench press
Heavy 5
Workout
3 Rounds
30 sec sprint on bike
30 sec push ups
Rest ~2 min
^Score is total number of calories & push ups each round
^^Record 3 scores
**Heavy bench press, then seeing how much you can move your own body weight. Which is your weakness? Admittedly, I’m bad at push ups. Why? Because I don’t work on them as much as I should. If you’re struggling to get push ups and you have 1-3 GOOD ones, keep doing them throughout the day. Drop and do as many PERFECT push ups and stop before your form goes to shit. Keep. Doing. This. Give a time range such as max reps in 5 min, or doing 10 sets throughout the day. I also like to make a grid on a piece of paper – 3×3, 5×5.. whatever – and do as many good form push ups, filling in each mark with my total any time that I break to rest. This works if you’re trying to improve your push up volume as well.
Now let’s see how these push ups go after bike sprints.