5 front squats 1 thruster 105/75 12 pull ups 20 min amrap 80 Double-unders 1 min rest 100 pull ups 5 min roll 25 push press 65/45 6 DB curls 2 pull ups 10 DB rows You must first win in your mind before you can win on the battlefield., ConfidenceI believed in myself and the training that you have beenproviding me. GHD back extensions Pull ups, Warm up This is a great book to throw in your backpack for that long weekend road trip or when you will be without gear. The Cindy WOD comprises three primary workouts done in quick circuits 5 Pull-ups, 10 Push-ups, and 15 air squats. 25 Russian swings Answer: Check out this book Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic. Check out this article for some awesome tips on improving your pull-ups: Marine Who Set Pull-Up World Record Gives His Top 7 Tips on How to Crush Them. 5 front squats 155/105 10 min cut off, Str-front squat 5-5-5(5-3-1) 3 sets of 10 DB lateral shoulder raises. We love and support you! warm up for cindy wod - regalosdemiparati.com 5 rounds for time, Warm up Do not let your lower back sag when performing plank holds or push-ups. Spend the first few minutes of your warm up increasing your heart rate and body temperature. Your WOD will likely throw a lot of different obstacles at you. Or, do a few jump squats, then low box jumps before gradually ramping up to the height and intensity youll be using during your WOD. Tabata flutter kicks 8 rounds, Wod 15 min cut off 1000 m row SDHP 53/35, Warm up Holiday schedule: 11-27 closed, 11-28 10am only. 10 bent over rows If the EMOM training says 10 minutes, it means that you will need to repeat the task 10 times. Therefore, a person engaged in crossfit training is able to perform both high-intensity training in 2 minutes, and long 20-30 minute workouts, and with the same ease run a marathon. Types of crossfit workouts. 50 squats FGB 200m farmers carry 53/35 Dead lift 3-3-3-3-3 Reduce the push-ups to kneeling or bench push-ups if necessary. You may also look forward to a specific mode of aerobic training before your workout. 3 min of max push ups 200m run 15 squats Cindy is also a great benchmark workout to do on a regular basis to check your progress. 50 Mountain climbers Depending on your fitness level, this component of your warm-up might feel like a small workout before the big one. Workout 23.3. 2 min of max ring push ups 3 min AMRAP 2 min rest 3 sets of DB lateral raises 10 reps, Str-back squat 5-5-5 (5 Sec hold at bottom of each rep, Warm Up: 3 rds of Cindy Tabata row 8 rounds 50 one arm DB hang power snatch WOD Push ups 20 rounds (1 minute per) is a good benchmark to set your goal on. CrossFit is a branded fitness regimen created by Greg Glassman and is a registered trademark of CrossFit, Inc. Crossfit requires constant alternation of exercises from the three main groups (weightlifting, gymnastics and cardio) to acquire an excellent and comprehensively developed physical form. 5 toes to bar 21-18-15-12-9-6-3-1 30 kb twists The goal is simple. General Warm Up #1 - Catoctin CrossFit - YouTube Str- back squat 5-5-3(5-3-1)max rep@60%, Warm up Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. 50 reps of band Tricep press downs, Str- Deadlift 5-5-5(10 sec hold at the top of each rep), Wod The community was friendly and the workouts were challenging. Cool Down: 100 sit ups, stretch, Warm up: 5 minute foam roller, 50 jumping jacks, 50 lunges I help college athletes maximize their 4-year sports window and succeed after graduation. 4 burpees Ring rows and ring pull-ups are also good. Score is the total number of rounds and reps completed before the 20-minute clock stops. 50 m heel touches If you do, practice doing push-ups with them on before the WOD starts so you can make adjustments. 5. Str/Skill: deadlifts 3-3-3 Neglecting mobility exercises can easily become the difference between crushing a new PR (personal record) and staying stuck in the rut of a plateau. In addition to training content in search results, you can see such characteristics as: a workout rating (rated by other athletes), a number of results for each workout and the average duration of the workout. 5 rounds for time, Cool down: 10-10-10 DB lateral shoulder raises, Str-back squat 5-5-5 20 front squats 75/45 Warming up is critical if you want to reach your fitness goals. Tabata 4 rds: broad jumps, burpees, squats Try wrist rolls and reverse rolls and kneeling book openers to start waking up those joints. 21 kb swings 53/35 Pull ups 6 front squats 135/95 10 shoulder to overhead 10 one arm KB clean &jerks right hand 53/35 On the other hand, you might be focusing on upper body pushes. 10 rounds for time, Warm up Always try for the higher number first. 20 super mans(back extensions), Wod KB swings 53/35 20m broad jumps Str- dead lift 3-3-3-3 10-9-8-7-6-5-4-3-2-1 5 (golden) ring dips 100 KB swings 53/35 500 m row 10 Toes 2 bar Str-floor/bench press 5 rounds, Wod 20 push ups 10 min AMRAP By using our site, you confirm that you have read and agree to our Cookie Policy, Privacy Policy, and our Terms of Service. Wod 10 Turkish get ups, Wod 10 bar bell curls 45/65 Bend your elbows so that your body can move up by a few inches and then hold the position for about a second, letting the tension build up, before releasing and letting yourself down, and then repeat. 21 know swings Push ups 40 Double unders 20 push ups, 20 air squats, warm up- 5 min foam roll, 20 medal cleans (20/14), 20 thrusters (45/25), WOD- 50 double unders, 40 OH lunges 45/25, 30 box jumps 24/20, 20 ring rows, 10 power cleans (135/95), Every 2 minutes Complete 3 burps, start at 0:00, warm up- 5 min roll, 800m run or row, 30 push ups, 50 sit-ups, WOD- 75 wall balls, 50 russian kb swings 70/53, 25 Toes to Bar- for time, warm Up: 5 min roll, 20 pac good mornings, 20 pvc squat snatches, 20 pac lunges with bar overhead, 100m row, 50 OHS 95/65, 30 chest to bar pull ups, 5 min Roll, 3 min row, 3 min jump rope, 3 min flutter kicks, Warm up: 100ft broad jump, 100ft bear crawl, 20 squats 15 kB swings, 20 lunges with kB, 25 situps. Push-ups-They're The Problem 5. 5 presses 95/65 100 Burpee pull ups, WU: 1000m row WARM UP: 2 Rounds 10 Lunge to instep - Mission CrossFit SA | Facebook -high knees The first movement should be specific to the workout you will be doing. Sit ups, Warm up 5 rounds ( not for time, but 25 min cut off) Ring dips For time, Wod 25 reps SDHP 53/35 July 1, 2022; trane outdoor temp sensor resistance chart . WOD 3 min rest 5 power cleans 155/105 TABATA 4 rounds, Wod That mantra hit home and I keep cranking sets out. 10 dB press 10 bent over row, 3 sets Medball cleans 20/14 CrossFitters need to cultivate strong mobility training habits in order to be successful in their sport. 5 box jumps 24/20 25 min cut off Str/ deadlift 5/5/3/5/5 3min rest Str- 20 Turkish get ups 53/35 Wod 25 sit ups 10mountain climbers 10 dips 3 min rest 10 over the bar burpees 30 ring dips 15 DB presses deload 5-5-5 Ring dips $20 per head for an intense 2 hour class. To Achieve Your Goals. 10 DB triceps extensions 30 Wallballs 20/15 Get in touch: 10 ring push ups 3 Med ball cleans Youll learn exactly how to do that below. Cool down: stretch and roll, Warmup: 3 min jump rope, 3 min mountain climbers 20 med ball sit ups 20 double unders 25 push ups 5 rounds, Warm up 15 med ball sit ups 40 m of 3 min flutter kicks 9 of each 800 m run 20 DB power snatches L-35/25 20 push ups 21-15-9-5 This can mean intensity in generating force or power during a workout. 400 m run 40 kb swings WOD 1 Warm up: 5 minute foam roller, 3 rds of Cindy 10 burpees There is a standard scheme for alternating loads of different types of training: 1st day - M, 2nd day - GW, 3d day - MG, 4th day rest, 5th day - G, 6th day- WM, 7th day - GWM, 8th day rest, 9th day - W, 10th day - MG, 11th day - WMG, 12th day - rest. 25 double unders 200 m run 6 front squats 155/105 (10 push ups on kb every time the kb is put on the ground- that does not include the switch between movements) With all these body weight movements ROM is key your first rep should look like your last dont cheat the ROM as you get tired that wont make you any fitter. 2 min jumping jacks, Wod - Time. Complete 1-3 sets of 12-15 lightweight repetitions with these movements. Whether its handstand push-ups, kipping pull-ups, or endless overhead squats and snatches, CrossFit demands a great deal of mobility from every single joint. 2 front squats 155/105 Wod 2 min rest 21-15-9 100 sit ups Wod However, modern crossfit has already moved away from this scheme of compilation of training programs, many boxes have their own program, own training schedule, only the principles of diversity of training and the availability of all types of workload in the training program are general. 15 reps x 3 sets, pullups, ring ring push ups, bench/floor press, bent over row, 150 squats, 800m run, 150 squats- for time, grace- 30 clean and jerks 135/95- for time, 3 min wall sit, 800m run, 50 box jumps, 400m backwards run, 50 ring push ups, 800m run, 50 wall balls, 400m run, Warm up: 3 min rowing, 400 m run, 30 push ups, 50 sit upsStrength and Skill: Squat Clean 3-3-3-1-1-1, Warm up- 500 m row, 20 pvc pass throughs, 20 pvc OHS 100 sit ups 50 KB Swings 53/35 3min max back squats 175/105 21-15-9 Push ups, Wod Cool Down: stretch, Warm up: 5 min roll, 3 min row, 3 min jump rope 50 ring rows Strength and Skill: split Jerk 1-1-1-1-1 3 min jump rope 400 m run 20 push ups 10 Wall Plank-to-Supports CrossFit - Wikipedia, la enciclopedia libre 20 lunges These are done to exercise the chest muscles and pump up your chest. 40 ring dips The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. CrossFit isnt easy. 10 thrusters 115/75 30 push ups Focus mostly on movement prep, opening up the shoulders, chest, triceps, quads, and glutes. Cool Down: stretch and roll 30 sit ups 53/35 25 double unders 20 shoulder to overhead DB 35/25 15 ring dips, 200m run, 30 push ups, 200m run: 4 rds for time, Warm up 10 burpees box jumps 24/20 20 Turkish get ups 53/25 3 rds 25 min cut off, Str: back squat 5-3-1 Perform 1 set of 10 push-ups unbroken and rest 1 minute. 3 rounds for time. 10 jumping lunges 3 rounds for time, Warm ups Med ball sit ups, Wod 35 KB swings 53/35 Wod Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. 7 Med ball cleans The final part of your warm-up should focus on muscle activation. 3 rds for time "Cindy" Workout, CrossFit Benchmark "Girl" WOD | WODwell Deadlifts 135/95 9 push jerk 2 rds, 10 clean and jerks Nancy 10 power cleans 25 med ball cleans 1000 m row Str- Back squat Back squat 185/115 WOD Double unders and push ups, Str: press 5-3-1 30 pull ups Awesome facility and equally awesome CrossFit community. 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up 3 min planks(min each side) 4 burpees 2 min max sit ups In all likelihood, the bottleneck in this workout is going to be push-ups. 100 ring row Strength and Skill: bent over row 5-5-5-5-5 A thorough warm-up is comprised of different components that will get your body ready for general physical activity while also getting specifically prepped for the exercises ahead. . 3 min jump rope 100 Burpees, Warm up 5 min jump rope KB SDHP can i use shoe glue for fake nails. Str: back squat (5-5-3)5-5-5 June 16, 2022; Posted by ssga funds management inc aum 5 min roll 15 sit ups WOD 15 back extensions The Best CrossFit Warm-Up to Help You Crush Your Next WOD Cindy, 1 of 6 original CrossFit girls workouts, is the quintessential functional fitness workout. All are welcome to attend a double under workshop on Saturday, 12/13/14 @ 9am. Str-press 5-5-5-5 5-10 Strict Press, Cindy Specific Warm-Up 1x: 20 knees 2 elbow 12 pull ups 3 min max deloaded pushups 25 min cut off, WU: 800m run, 30 push ups, 50 sit ups 20 pull ups For time, WOD Closed due to icy roads. 30 strict pull ups In CrossFit, you may find yourself doing most of your WODs in the context of a class led by a coach. 4 rounds, Wod Consider 1-2 minutes of mobility that will open your hips before your squat session. 15 squat cleans 115/75 Str-deadlift 5-5-5-5-5 3 rounds for time 40 m of side shuffles,high knees, karaokes, Str-bench press 10 ab rolls 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod Str-push jerk 7 push press Wod The difference is that mobility focuses on increasing range of motion (ROM) in your bodys joints. Floor press WOD 5 rds for time 3 rounds, Wod 2 min flutter kicks. Cool down: stretch and roll, Warm up: 800m run, 25 pvc good mornings, 25 pvc deadlifts Lateral DB raises 10-10-10, Warm Up: 1000 m row 5 man makers 3 min AMRAP, Wmup- 5 min foam roll 10 KB swings53/35 Max DB shoulder to overhead, Deadlift 5-5-3 (3-3-3) The Best CrossFit Warmups Generator - Henhub.com 20 squats w/DB 35/25 3 rounds for time, WU 5 min jump rope, 10 burpees Cheers! WOD Le WOD CrossFit Cindy. 100 sit ups These are done to exercise the back muscles. 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%). 50 mountain climbers, Wod Cool down- 5 min foam roll, stretch, Warm up: 800 m run, 100ft Lunges . Strength/Skill: back squat Thrusters Ring rows 20 squat cleans 95/65 Consider using the Word Bank Warm Up template in this article. Both incorporate the squat and/or press. WOD Strength and Skill: overhead squats 5-4-3-2-1 On a 20-minute clock, perform as many rounds and reps as possible ( AMRAP) of the work in the order written. However, there are some sports-specific needs youll want to tap into during this particular kind of warm-up. Squats 1 box jump 24/20 2 rds, WOD *** If your main or secondary strength moves are particularly challenging and doing 10 reps will tax you too much, perform fewer reps as needed. Youll want to pick movements where youll press overhead, squat, and hold weight in a front rack position. 20 meters of catipillers, Wod 500m row 2 min plank, Wod 20 ring rows #1 for time One arm DB snatches(switch hands however you want) 35/25 Wod Flutter kicks then 3 minutes time cap per round 200 m run Strength and Skill: Press 5-5-5-5-5 2 5 rds, WOD Pretend that todays workout is as follows: My Word Bank warm-up would need to account for 4 movement patterns. (Start them on a continuos clock and record their total time) Think about it this way. 21 KB swings 53/35 Read Also: Top 6 Best Plyometric Boxes For Your Workouts. In that case, zero in on the upper body pushing component of the air bike. 15 box jumps 24. Cool down. 10 Wall Plank-to-Supports CrossFit is a registered trademark of CrossFit, Inc. 5 rounds. Cool down: stretch and roll, Warm up: 1000m row Str/Skill: press Then Even if youre proficient with the Cindy workout, slowing down and going back to basics will help you make sure your form is correct and push through any plateaus. 20 sit ups 10 bar bell curls 20 minutes, as many rounds . Strength and Skill: Back squat 1-1-1-1-1 9 SDHP 10 burpee box jumps 3 min max hand release push ups(record reps) But what needs to happen during that 15-minute window to classify your warm up as good or great? 15 med ball cleans 25 min cut off Muscle activation is what prepares your body for intensity. Cool Down: 3x 10 DB lateral shoulder raises then stretch, Warm up: 200 m farmer carry, 25 PVC good mornings and deadlifts, Strength and Skill: deadlift 5-5-3-5-5-5 100 m lunges w/ball Cindy WOD: CrossFit Benchmark Guide and Strategy - Athletic Muscle Tabata KB Swings 70/53 I0 Turkish get ups 10 band pull downs 800m run Search and sort criteria on this page for Crossfit WOD searching: - WODCategory -singlet, couplet, triplet or chipper, bodyweight or with weights. Cool down: stretch and roll, Warmup: 1000m row 5 rounds for time, W.O.D. 50 push ups However, you dont do it just once. 50 weighted lunges, 12 min AMRAP For time, Saturday-10am free community WOD: 12 days of CrossFit Christmas, 200 m farmers carry Floor press135/95 Wod Strength and Skill: back squats 5-5-5-5-5 10 min AMRAP, Warm ups 3 sets of 10 55 KB swings (Russian) 53/35 Not allowing for recovery and active rest days can also lead to injury and over-training. 21-15-9 AMRAP (As Many Rounds As Possible) in 20 minutes as you can of: This workout is considered a baseline workout and one of the original CrossFit girl workouts. Tabata sit ups 8 rounds, Wod 21-18-15-12-09-06-03 WOD 400m run 2 min max flutter kicks 5 min of jump rope What mobility or strength shortcomings do you have that need to be addressed? 5 hang Power cleans @ 135/95, For time: To prepare yourself for each WOD (workout of the day), its essential to get your brain and body into the right space. 10 KB swings 53/35 3 min of thrusters 135/95 25 wall balls There isnt any identical workouts in WODCAT database. Even if you're proficient with the Cindy workout, slowing down and going back to basics will help you make sure your form is correct and push through any plateaus. Wod Wod 30 sit ups -ring rows 75 double unders, WOD 100 m walking lunge with plate overhead 45/25 15 barbell reverse curls 5 front squats 155/105 400 m farmers carry 5 over the bar burpees KB swings 53/35 10 push presses 65/45 10 lunges w/ kb in rack position 2 rds [We Hate Spams]. Between times you do Cindy, vary your training routine to add in different ways to work the muscle groups required for Cindy. 25 kb swings 10 min AMRAP, Str-Shoulder Press Its a repeatable skeleton of a warm-up you can do every time you go to the gym, and still not repeat warm-ups. 20 squats 4 Rounds. 4 rounds for time, Warm up 10 reverse curls 65/45 100 flutter kicks 20 pull ups WOD 21-15-09 15 Hang power snatch 115/75 Close in meaning to "WOD" is a workout of the day, a complex, a task. 10 thrusters 65/45 10 kb swings WOD Angie 800m run 15 med ball sit ups 20/14 Movements and crossfit workouts exercises can be easily selected independently or with the help of a trainer for any level of preparedness and routine of life. 50 double unders WOD Cool down It may seem opposite, but high intensity workouts can often be exactly what you need to break through training plateaus, especially if youre trying to break a specific time PR. 5 power cleans 155/105 10 KB swings 53/35 Dont forget to include smaller joints like ankles and wrists. Double unders Start a clock the end time includes the rest periods. 5 Pull-ups 10 Lunges w/ KB in rack position same side 5-4-3-2-1 15 min AMRAP, Wod 200 m run 20 calve raises w/ bar on back 20 DB curls Home CrossFit Training CrossFit Warm Up Ideas and Routines to Prep for Training, CrossFit TimerWeighted VestCrossFit GlovesLifting StrapsCrossFit Hand GripsElbow SleevesKnee WrapsKnee Sleeves> View All CrossFit Equipment, Calisthenics GlovesHand Grip StrengthenersResistance BandsOutdoor Pull-Up BarsPortable Dip BarsGymnastic RingsBattle Ropes>View All Calisthenics Equipment, Cenegenics ReviewBucked Up Preworkout ReviewOptimum Nutrition Serious Mass ReviewXtend BCAA Review, Best HMB SupplementBest Estrogen BlockersBest L-Glutamine SupplementsVascularity SupplementsBest DHEA Supplements> View All Recommendations, CrossFit Workout GuidesCrossFit WOD Library, Calisthenics Workout GuidesCalisthenics for Beginners, About UsPrivacy PolicyTerms of ServiceContact UsAffiliate DisclosureSitemap 2022+ ATHLETICMUSCLE.NETALL RIGHTS RESERVED. 3 min rest Check out these tips to improve your Cindy PR scores or if youre new to the workout. 1-1-1-1-1-1 Elizabeth 10 Hang power cleans 115/75 100 calf raises, Wod Warm up 200 m run, 10 SDHP #35/25-2 rounds. Bend your elbows so that your body can move up by a few inches and then hold the position for about a second, letting the tension build up, before releasing and letting yourself down, and then repeat. Fradkin AJ, Gabbe BJ, Cameron PA. 3 min max push press 75/45, Warm up: 5 minute foam roller, 20 min cut off. 800 m run for time, Warm up 3 min of max sit ups 10 power cleans WOD 10 one arm KB clean &jerks left hand 53/35 WOD 8 of each 15 Dive bomber push ups 50 double unders 3 min of max push ups Saturdays Community WOD will begin at 9:00am. 5 min foam roll 1000m Run Squats, Wod KB swings 53/35 ), Wod 10 min cut off. Tabata There are lots of ways you can do Tabata workoutspush-ups, pull-ups, kettlebell swings, battle ropes, sprinting. 300 squats Warm up: 5 minute foam roller, 15 ring rows, 20 lunges, 25 Turkish get ups with NO wieght. Even if its only 2-3 small sets, youll get much better at double unders if you do them each day. 21-15-9 reps for time of: 5 Lunges w/KB in Rack position 25 sit ups 50-40-30-20-10 Burpees (jump to bar) 15 band tricep pull downs x 3 sets, Warm up: 200 m Run, 10 jumping lunges, 2 rds Wod And, it takes into account the specific movements you will be performing that day. 20 min AMRAP 10 jumping pull ups You should wear hand grips for the pull-ups on this workout to save your hands. Box steps w/DB 35/25 Believe it or not, people skimp on squats more than youd expect on this workout. 15 back extensions 20 pvc deadlifts, Wod Tricep extensions 10 reps Str-press 5-5-3(5-3-1) Wod 3 min rest WOD WOD 50 sit ups, Wod WOD 15 min AMRAP of Man Makers, WU- 500 m row, 50 lunges 50 double-unders. 0:00 - Intro0:08 - Warm Up1:56 - Mobility3:07 - \"Time After Time\"WARM-UP1 Minute EachActive Samson + Air SquatShoulder TapsLateral SquatsPush-up to Down DogWall SquatsHollow HoldMOBILITYBanded 3-Way Shoulder: 30 Seconds Each Position \u0026 SideBanded Hamstring Stretch: 1 Minute Each SideTime After TimeAMRAP 5:5 Strict Pull-ups10 Push-ups15 Air SquatsRest 1 MinuteAMRAP 5:5 Pull-ups10 Push-ups15 Air SquatsRest 1 MinuteAMRAP 5:5 Chest to Bar Pull-ups10 Push-ups15 Air SquatsCool Down10-15 Minutes of Stretching \u0026 RollingRecommended Targets:LatsChestQuadsGlutes Push-ups, WOD 800m run E2MOM 20 min, Wod 1 min rest Just a reminder that we are resuming a normal schedule beginning tomorrow, 09/05/2017. Warm up: 5 minute foam roller 1000m row, 10 Turkish get ups 10 Turkish get ups L sit Bench 10 squat cleans 155/105 Ring dips 20 hang power cleans 135/95 4 shoulder 2 overhead 135/95 WOD 3 rds for time, Murph Cool down: stretch and roll, Warm up: 3 rds of Cindy Answer: Check out the WODFitters Hand Grips for CrossFit WODs for high rep pull-up workouts. Lets use the squat as an example. 10 Floor press 10 Steps Forward & Backwards Crab Walk 2 rounds Pull ups -50 back extensions. Cool Down: stretch, Warm up: 5 minute foam roller, 400 m run w/ DB,15 dive bomber push ups, 30 toes to bar 20-15-10-5 For example, if you dont have access to an air bike, swap in a rower instead. 10 burpees Even if you do have a strict mobility practice outside of the gym, mobilizing just before your workout is key to potentially reducing your injury risk during training. 3 min row 10 ring dips You can really speed up your air squats as many athletes slow down here. 20 jumping lunges, Wod Wod Deadlifts 225/135, Wod Friday - CrossFit Steamboat 1000 m run If youve made it this far, youve bought into the importance of warming up. AMRAP 10 min Are there any exercises that I know from past experience make me feel extra energized or focused for a workout? 5 pull-ups. Str- back squat5-5-5-5-5 3 sets of body weight back squats. 1 min rest Start with a simple 3 round couplet of 2 movements with 10-15 reps of each exercise. 800 m run Wod 200 m run Wod 5 floor press 15 sit ups Cindy 55611 | WODconnect Need help with your pull-ups? CrossFit Cindy WOD Tips And Strategy - Best Indoor Cycling Bike Reviews 20 bent over rows 45/65 Kb swings 53/35 2 min mountain climbers 5 min roll 200 m farmers carry 15 kb swings 53 350m row 25 push ups Try different push-up methodsangle (rest your hands on the edge of a bench), reverse, wider arm stance, narrower arm stance, etc.. Varying your push-up (and pull-up) routines will make it easier for you to perform classic (strict) pull-ups more easily.