FTW 5 min Push-Up WOD

FTW 5 min Push-up WOD


Yeti Yoga Dre Yoga Mat

from: Evolve Fit Wear

Benefits:  This WOD will be focusing on slow eccentric movements while performing 10 different pushup movements.  This will help increase stability and muscle recruitment.

 Equipment: None, mat suggested for those who need to modify from their knees.

WOD: 100 reps


1. Normal Push-up:  Hands shoulder width apart and perform 10 repetitions with the eccentric (negative) movement taking 4-5 seconds and then press up. That’s one repetition.  Perform 10.

2. Narrow:  Hands are much closer together to focus on triceps.  Perform 10 reps.

3.  Wide:  Hands are much wider than normal position.  This focuses on the chest muscles.  Perform 10 reps.

4. Stagger:  Place one hand above the other and normal width.  Perform 10 reps.

5. Stagger opposite:  Switch hand position and perform 10 reps.

6. One hand normal and wide:  Place right hand in the normal position and left hand in wide position. Perform 10 reps.

7. One hand normal and wide:  Switch hand placement and perform 10 reps.

8. Right leg up:  Normal push-up position and raise right leg off ground.  Perform 10 reps.

9. Left leg up:  Normal push-up position and raise left leg off ground.  Perform 10 reps.

10. Normal or Decline:  Advanced can place legs on an ab ball, bench or box.  Perform 10 reps.

*Note: Modified can be done on knees.  Limit breaks in between movements and don’t sacrifice form for speed. 


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