Superior Push Ups Workouts to Transform Your Body

These Push Ups Workouts will help you to build a stronger body and improve your fitness in a multitude of different ways.

Benefits of Push Ups

Push Ups have many benefits, including, but not limited to the following:

  • Increase functional strength via full body activation
  • Protect your shoulders from injury
  • Improve your posture
  • Prevent lower back injuries
  • No cost for a full body workout
  • Equipment free
  • Increase testosterone and reduce the development of osteoporosis

Muscles Worked by Push Ups

The Push Up mainly targets and develops your upper body muscles:

  • Shoulder muscles, including the deltoid major and minor
  • Chest muscles, including the pectoralis major and minor
  • Upper and middle back muscles, including the rhomboids, latissimus dorsi, and trapeze muscles
  • Triceps
  • Biceps
  • Serratus anterior
Push Up Workouts by male athlete on running track
Improve your skills ©James Barr

In addition to these muscles, Push Ups provide ancillary benefits to the following muscle groups:

  • Leg muscles, including the quads, hamstrings, shin, and calf muscles
  • Core and abdominal muscles
  • Lower back muscles

How to Do the Perfect Push Up

Place your hands shoulder-width apart so your shoulders, elbows, and hands are stacked.

Step both feet back behind you, hip-width apart, so that your body forms a straight line from head to heels.

Your head should face down just slightly above the tips of your fingers.

Squeeze your glutes and core as tight as possible.

Inhale deeply and slowly lower your body in one straight line toward the floor.

As you do so, allow your elbows to flare out roughly 45 degrees from your body, not straight out to the side or completely tucked into your sides (this will target your triceps more, like a close grip bench press)

When your chest touches the floor, pause, then forcefully exhale and press through your hands to return your body to the starting position

Push Ups Technique Tips

Keep your core and gluutes tight to stabilise your full body.

Think about “gripping” the floor with your fingertips. This will help to keep your body strong and engaged.

Pay attention to activating your lats.

To fire up your back muscles, think about rotating both of your hands out and away from your chest and shifting your shoulders down from your ears.

You should feel your shoulder blades pin down and back, as if they were squeezing an orange. You want to maintain this shoulder position throughout the entire exercise.

Push Ups for Beginners

Push Ups take time to progress towards. Start with these Push Ups variations for beginners.

Wall Push Ups

Wall Push ups allow you to build up the necessary strength for your upper body. Start with these before moving onto Push Ups on your Knees.

Push Ups on the Knees

Balancing on your knees instead of your feet is another good modification while you build your strength.

  • Begin in a hands and knees position with your gaze at the floor
  • Place your hands on the ground on either side of your shoulders. Your knees should be at a comfortable distance apart
  • Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core muscles contracted
  • Pause for a second in the lowered position — your chin may lightly touch the ground.
  • Exhale as you push up from the ground to your starting position

How Many Push Ups can an Average Person do in a Minute?

This is a great test if you want to see where you stand.

Man doing bodyweight exercises
How many can you do? ©James Barr

Do as many Push Ups as possible in one minute. Chest must touch the floor on every rep.

Count the total number of Push Ups performed.

Use the charts below to find out how you rate.

Men

Age17-1920-2930-3940-4950-5960-65
Excellent> 56> 47> 41> 34> 31> 30
Good47-5639-4734-4128-3425-3124-30
Above average35-4630-3925-3321-2818-2417-23
Average19-3417-2913-2411-209-176-16
Below average11-1810-168-126-105-83-5
Poor4-104-92-71-51-41-2
Very Poor< 4< 4< 2000

Women

Age17-1920-2930-3940-4950-5960-65
Excellent> 30> 32> 28> 20> 16> 12
Good22-3024-3221-2815-2013-1610-12
Above Average11-2114-2313-2010-149-126-9
Average7-109-137-125-94-83-5
Below average4-65-83-62-42-32
Poor1-31-41-2111
Very Poor000000

Push Ups Workouts

Add these Push Ups Workouts into your training routine.

Workout 1

5 rounds

  • 5 burpees
  • 20 squats
  • 5 burpees
  • 10 push ups
  • 5 burpees
  • 20 lunges
  • 5 burpees
  • 10 v-ups

Push Ups Workouts 2

For Time

20-18-16-14-12-10-8-6-4-2 reps of:

  • Push Ups to Knees-to-Elbows
  • Single Leg Alternating V-Ups

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Athlete will start with 20 Push Ups to Knees-to-Elbows and 20 Single-Leg Alternating V-Ups. Then, athlete will complete 18 reps of each movement and so on.

Score is the time on the clock when the last round of the V-Ups is completed.

Movement Standards

Push-Up to Knees-to-Elbow: Athlete will perform a standard Push-Up then from the Plank Hold position move the left knee toward the left elbow, then the right knee to the right elbow. This counts as 1 rep.

Push Ups Workouts 3 – Murph

For Time

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 mile Run

All with a Weight Vest (20/14 lb)

How do you perform the “Murph” Workout?

Start and end the workout with a mile Run. Partition the Pull-Ups, Push Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

How do you score the “Murph” Workout?

Score is the time it takes to complete all the movements, including both runs.

What is a good score for the “Murph” Workout?

– Beginner: 63-71 minutes

– Intermediate: 47-58 minutes

– Advanced: 36-41 minutes

– Elite: <35 minutes

What are the tips and strategy to use for the “Murph” workout?

If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 Push Ups, and 15 air squats.

In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.

What is the intended stimulus for the “Murph” workout?

While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you’ve altered the stimulus and lost the requisite intensity – meaning you should consider scaling.

How do you scale the “Murph” workout?

Beginner

“Half Murph”

  • 1/2 mile Run
  • 50 Pull-Ups
  • 100 Push Ups
  • 150 Air Squats
  • 1/2 mile Run

No Weight Vest

Intermediate (A)

Perform full “Murph” without a weight vest

Intermediate (B)

Perform “Half Murph” with a weight vest (20/14 lb)

Dumbbell Only

For time:

  • 1 mile Run
  • 100 Dumbbell Bent Over Rows
  • 200 Push Ups
  • 300 Air Squats
  • 1 mile Run

No Equipment

For time:

  • 1 mile Run
  • 200 Push Ups
  • 300 Air Squats
  • 400 Sit-Ups
  • 1 mile Run

No room to run?

Substitute the 1 mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks

Push Ups Workouts 4

8 Rounds for Time

  • 8 Push Ups
  • 8 GHD Sit-Ups
  • 8 Air Squats
  • 8 Pull-Ups
  • 8 Deadlifts (95/65 lb)
  • 8 Hang Power Cleans (95/65 lb)
  • 8 Shoulder-to-Overheads (95/65 lb)
  • 8 calorie Row

With a running clock, complete 8 repetitions of each movement in the order written for 8 rounds, as fast as possible.

Score is the time on the clock when the Row in the 8th round is completed.

Tips and Strategy

Because of the small sets of 8 repetitions for each movement, the transitions give athletes frequent built in rest.

Intermediate to advanced athletes should be able to complete the workout in 20-30 minutes. Aim to do all sets unbroken until you get to the barbell.

Aim to do all three barbell movements unbroken, without putting the barbell down each round.

Scaling Options

Beginner athletes may consider reducing the total number of repetitions (eg: by reducing the number of rounds), reducing the load on the barbell, and/or substituting scaled movements for Pull-Ups and GHD Sit-Ups.

Beginner

4 Rounds for Time

  • 8 Push Ups
  • 8 Sit-Ups
  • 8 Air Squats
  • 8 Band-Assisted Strict Pull-Ups
  • 8 Deadlifts (75/55 lb)
  • 8 Hang Power Cleans (75/55 lb)
  • 8 Shoulder-to-Overheads (75/55 lb)
  • 8 calorie Row

Push Ups Workouts 5 – Cindy

AMRAP in 20 minutes

  • 5 Pull-Ups
  • 10 Push Ups
  • 15 Air Squats

How do you perform the “Cindy” workout?

On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push Ups, and 15 Air Squats.

How do you score the “Cindy” workout?

Score is the total number of rounds and reps completed before the 20-minute clock stops.

What is a good score for the “Cindy” workout?

– Beginner: 11-12 rounds

– Intermediate: 13-17 rounds

– Advanced: 19-22 rounds

– Elite: 24+ rounds

What are the tips and strategy to use for the “Cindy” workout?

Since this WOD is 20 minutes, you’ll need to be at a steady pace throughout most of the workout – a fast pace out of the gate will hurt your score.

Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time.

What was comfortable at the beginning will get very uncomfortable about half way through. During the air squats, relax your upper body and hands as much as possible.

Use those 15 reps as recovery. But when you see that you have 3 minutes left, put your foot on the gas pedal and go!

What is the intended stimulus of the “Cindy” workout?

By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace.

The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

How do you scale the “Cindy” workout?

If Rx pull-ups or Rx Push Ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion.

Pull-ups where the chin never actually makes it over the bar or Push Ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up.

Full range of motion movement is better.

Beginner

  • 5 Ring Rows
  • 10 Incline Box/Bench Push Ups
  • 15 Air Squats

Push Ups Workouts 6

AMRAP in 30 minutes

50 metre Swim

10 Push Ups

15 Air Squats

Push Ups Workouts 7

For Time

  • 6-minute Hang Hold (cumulative)
  • Each time you drop from the bar, perform:
  • 800 metre Run
  • 30 Push Ups

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar.

If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and Push Ups are complete, resume the hang hold.

Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and Push Ups.

Push Ups Workouts 8

For Time

  • 25 Pull-Ups
  • 50 Deadlifts (135/95 lb)
  • 50 Push Ups
  • 50 Box Jumps (24/20 in)
  • 50 Floor Wipers (135/95 lb) (one count)
  • 50 Alternating Kettlebell Clean-and-Presses (1/.75 Pood)
  • 25 Pull-Ups

On a running clock, complete the workout as written as fast as possible. The entire workout is 300 repetitions.

Score is the time on the clock when the last 25 Pull-Ups are completed.

Push Ups Workouts 9

Four Parts in 12 minutes

EMOM for 3 minutes:

  • 15 Dumbbell Rows (2×30 lb)
  • 10 Push Ups

EMOM for 3 minutes:

  • 10 Dumbbell Rows (2×40 lb)
  • 10 Push Ups

EMOM for 3 minutes:

  • 5 Dumbbell Rows (2×45 lb)
  • 10 Push Ups

Then, AMRAP in 3 minutes:

Dumbbell Rows (2×30 lb)

Perform the entire workout with a running clock. No rest between sections. Score is total number of dumbbell rows completed in the final 3-minute AMRAP section of the workout.

Workout 10

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

  • 3 Power Cleans (135/95 lbs)
  • 6 Push Ups
  • 9 Air Squats

Then Rest 1 minute

Repeat 5 times

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score

– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*

– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Good Scores (common method)

– Beginner: 11-15 rounds

– Intermediate: 16-21 rounds

– Advanced: 22-27 rounds

– Elite: 28+ rounds

*For the ‘official’ scoring method, @beyondthewhiteboard shared how they calculate and compare scores by converting each round’s score to a fraction.

For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle.

Total score would be sum of the scores from each AMRAP.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

The Workout is meant to feel really uncomfortable.

Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast.

And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken.

At the end of this workout, everything in your body should be burning. The workout hits the lower body, upper body, core, and lungs.

Scaling Options

This Workout is meant to be performed fast.

This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes

  • 3 Power Cleans (75/55 lb)
  • 6 Incline Push Ups
  • 9 Air Squats

Rest 1 minute. Repeat 5 times.

Push Ups Workouts 11

For Time

  • 100 Push Ups
  • 800 metre Run
  • 75 Push Ups
  • 1,200 metre Run
  • 50 Push Ups
  • 1,600 metre Run
  • 25 Push Ups
  • 2,000 metre Run

Push Ups Workouts 12

For Time

Round 1:

  • 30 calorie Assault Air Bike
  • 24 Lunges
  • 18 Push Ups
  • 12 Front Squat (185/135 lb)

Round 2:

  • 25 calorie Assault Air Bike
  • 20 Lunges
  • 15 Push Ups
  • 10 Front Squat (185/135 lb)

Round 3:

  • 20 calorie Assault Air Bike
  • 16 Lunges
  • 12 Push Ups
  • 8 Front Squat (185/135 lb)

Round 4:

  • 15 calorie Assault Air Bike
  • 12 Lunges
  • 9 Push Ups
  • 6 Front Squat (185/135 lb)

Round 5:

  • 10 calorie Assault Air Bike
  • 8 Lunges
  • 6 Push Ups
  • 4 Front Squat (185/135 lb)

Round 6:

  • 5 calorie Assault Air Bike
  • 4 Lunges
  • 3 Push Ups
  • 2 Front Squat (185/135 lb)

Workout (Partner) 13

AMRAP (with a Partner) in 40 minutes

  • 50 Burpees
  • 400 metre Run
  • 50 Kettlebell Swings (24/16 kg)
  • 400 metre Run
  • 50 Pull-Ups
  • 400 metre Run
  • 50 Push Ups
  • 400 metre Run

On a 40-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written with a partner.

Split work between partners as needed. Partners Run together.

Score is the total number of rounds and repetitions completed before the 40-minute clock stops.

Tips and Strategy

Communication is key when it comes to partner workouts.

Before the clock starts, decide who starts, how many reps each, how fast the Run should be (since both athletes Run together), and what each athlete’s strengths/weaknesses are.

In partner workouts small sets are generally advised to help both athletes avoid burnout and keep moving.

Intended Stimulus

This workout should feel tough and fun—partner WODs are a good damn time.

And if both partners are proficient runners, this WOD gets even more enjoyable. At first glance, the volume looks high. But since the reps are divided between two athletes (except the Run), and there are 5 different exercises, the pace should be pretty strong.

And if the athletes commit to small sets with fast transitions, they shouldn’t need many rest breaks.

Keep in mind, though, that 40 minutes is a long time to work. So don’t sprint out of the gate.

Try to pick up the pace as the clock ticks on.

Scaling Options

As needed, athletes should scale the skill level of the Push Ups and/or Pull-Ups, the volume (total number of reps), and/or the duration of the workout to keep a strong, steady pace.

This workout loses most of its benefits (and all of its fun) if the pace is slow.

If someone was observing the WOD, the partners should look like they’re working out to a rhythmic beat—the pace should be very steady throughout.

Beginner

AMRAP (with a Partner) in 30 minutes

  • 40 Burpees
  • 250 metre Run
  • 40 Kettlebell Swings (44/26 lb)
  • 250 metre Run
  • 40 Jumping Pull-Ups
  • 250 metre Run
  • 40 Knee Push Ups

Push Ups Workouts 14

5 Rounds for Time

  • 15 Air Squats
  • 15 Burpees
  • 15 Hand Release Push Ups

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 last round of hand release Push Ups is completed.

Push Ups Workouts 15

For Time

3 Rounds of:

  • 61 calorie Row
  • 41 Kettlebell Swings (53/35 lb)
  • 25 Push Ups
  • 68 Air Squats
  • 9 Strict Pull-Ups

Cash-Out:

  • 400 metre Weighted Run (45/25 lb)

Wear a Weight Vest (20/15 lb) throughout

Push Ups Workouts 16 – Cindy

AMRAP in 20 minutes

  • 10 Pull-Ups
  • 20 Push Ups
  • 30 Air Squats
  • 15 Pull-Ups
  • 30 Push Ups
  • 45 Air Squats
  • 20 Pull-Ups
  • 40 Push Ups
  • 60 Air Squats
  • 25 Pull-Ups
  • 50 Push Ups
  • 75 Air Squats
  • 30 Pull-Ups
  • 60 Push Ups
  • 90 Air Squats

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is total number of repetitions completed in 20 minutes.

Workout 17

5 Rounds for Time

  • 35 Kettlebell Swings (1.5/1 pood)
  • 30 Push Ups
  • 25 Pull-Ups
  • 20 Box Jumps (30/24 in)
  • 1 mile Run

Push Ups Workouts 18 – Zachary Tellier

For Time

  • 10 Burpees
  • 10 Burpees
  • 25 Push Ups
  • 10 Burpees
  • 25 Push Ups
  • 50 Lunges
  • 10 Burpees
  • 25 Push Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 10 Burpees
  • 25 Push Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats

With a running clock, complete the prescribed work as fast as possible (“For Time”).

Score is the time on the clock when the last round of Air Squats is completed.

How do you perform the “Zachary Tellier” workout?

With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.

How do you score the “Zachary Tellier” workout?

Score is the time it takes you to complete all the repetitions—650 reps in total.

What are the tips and strategy to use for the “Zachary Tellier” workout?

Keep a steady pace–a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement.

What is the intended stimulus for the “Zachary Tellier” workout?

This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (Burpees, Push Ups, Lunges, Sit-Ups, and Air Squats) you should move constantly and take very little rest.

If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

How do you score the “Zachary Tellier” workout?

This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level so you can move continuously. Long rest breaks will reduce the intended intensity of this Hero WOD.

Beginner A

  • 10 Burpees
  • 10 Burpees
  • 15 Push Ups
  • 10 Burpees
  • 15 Push Ups
  • 20 Lunges
  • 10 Burpees
  • 15 Push Ups
  • 20 Lunges
  • 25 Sit-Ups
  • 10 Burpees
  • 15 Push Ups
  • 20 Lunges
  • 25 Sit-Ups
  • 30 Air Squats

Beginner B

  • 10 Burpees
  • 10 Burpees
  • 15 Incline Box/Bench Push Ups
  • 10 Burpees
  • 15 Incline Box/Bench Push Ups
  • 20 Lunges
  • 10 Burpees
  • 15 Incline Box/Bench Push Ups
  • 20 Lunges
  • 25 Anchored Sit-Ups
  • 10 Burpees
  • 15 Incline Box/Bench Push Ups
  • 20 Lunges
  • 25 Anchored Sit-Ups
  • 30 Air Squats

Workout 19

For Time

  • 50 Burpees
  • 400 metre Run
  • 100 Push Ups
  • 400 metre Run
  • 150 Walking Lunges
  • 400 metre Run
  • 200 Air Squats
  • 400 metre Run
  • 150 Walking Lunges
  • 400 metre Run
  • 100 Push Ups
  • 400 metre Run
  • 50 Burpees

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last rep of Burpees is completed.

Tips and Strategy

Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD.

The Push Ups will likely prove to be the crux of this workout, so break the reps up early—big sets of Push Ups will burn you out.

Pick up the pace during the last 50 Burpees of the workout, you’re almost at the finish line at that point.

Intended Stimulus

This workout should feel long and gruelling.

Due to the big sets of movements (200 Air Squats in a row, 100 Push Ups in a row, etc.) you’ll feel plenty of muscle fatigue.

Everything should hurt during this workout: your upper body, lower body, core and lungs are all put to the test.

This WOD isn’t about going fast, but rather steadily chipping away at the movements. If you find you need to rest for more than 10 seconds at a time, then you’re either going too fast, or you need to scale the volume.

Intermediate athletes should finish in 50-70 minutes.

Scaling Options

Most of the exercises in the workout are approachable by all skill levels, however the volume of the movements is high.

Reduce the volume as needed so you can move smoothly and steadily throughout the WOD and finish.

Intermediate

For time:

  • 40 Burpees
  • 400-m Run
  • 80 Push Ups
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 160 Air Squats
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 80 Push Ups
  • 400-m Run
  • 40 Burpees

Beginner

For time:

  • 20 Burpees
  • 200-m Run
  • 30 Knee Push Ups
  • 200-m Run
  • 40 Walking Lunges
  • 200-m Run
  • 50 Air Squats
  • 200-m Run
  • 40 Walking Lunges
  • 200-m Run
  • 30 knee Push Ups
  • 200-m Run
  • 20 Burpees

Workout 20

For Time

  • 100 Kettlebell Swings (24/16 kg)
  • 100 Sit-Ups
  • 100 Air Squats
  • 100 Push Ups

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 last repetition of Push Ups is completed.

Workout 21

For Time

  • 500 metre Row
  • 40 Air Squats
  • 30 Sit-Ups
  • 20 Push Ups
  • 10 Pull-Ups

CrossFit recommends you re-test this every 3 months. 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 last rep of Pull-Ups is completed.

Tips and Strategy

This benchmark workout is low volume, high speed.

The athlete should pick a very strong pace that they can maintain on the Row, and then blast through the Air Squats, Sit-Ups, Push Ups, and Pull-Ups. Go as unbroken as possible.

Warm up for at least 20 minutes prior to “Baseline” (athlete should already be sweating prior to the start) to ensure that they can reach proper intensity. Don’t hold back today.

Intended Stimulus

This WOD should feel extremely uncomfortable and very fast.

It should sort of feel like a mile-long sprint. By the end of this workout, the athlete should need several minutes to recover their breath and feel normal again.

Scaling Options

One variant of this WOD substitutes the 500m Row with a 400m Run. Times should be comparable either way.

As needed, scale the skill level (see: Push-Up Scaling | Pull-Up Scaling) to prioritize speed. However, if the athlete can perform the movements as prescribed—even if done slowly—they should go Rx.

Beginner

For Time

  • 500 Metre Row
  • 40 Air Squats
  • 30 Sit-Ups
  • 20 Knee Push Ups
  • 10 Ring Rows

Workout 22 – Barbara

5 Rounds For Time

  • 20 Pull-Ups
  • 30 Push Ups
  • 40 Sit-Ups
  • 50 Air Squats
  • 3 minutes Rest

Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.

Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)

Good Times for “Barbara”

– Beginner: 50+ minutes

– Intermediate: 40-49 minutes

– Advanced: 30-39 minutes

– Elite: <29 minutes

Tips and Strategy

Go fast and as unbroken as possible. If you need to break the reps into sets, do a descending/cascading rep scheme so the volume decreases as you go through the sets.

For example, during the sets of Push Ups: 12, 8, 6, 4.

Intended Stimulus

When athletes see that there is built-in Rest in “Barbara,” they mistakenly believe that this workout will be easier than others; but in fact, “Barbara” is harder, because you can (and should) go uncomfortably fast during the “working” portion of the WOD.

You should feel your arms, legs, and lungs burn deeply every time you enter a 3-minute Rest period, which should fly by, making you question whether or not your clock is working properly.

Scaling Options

“Barbara” is meant to be done fast and relatively unbroken. This WOD is a true interval-style workout with built-in rest, which allows you to go hard during the “working” portion and recover during the 3 Minute Rest period.

To maintain the integrity of Barbara, scale the volume and/or the skill level so you can speed through the movements.

Intermediate

5 Rounds for Time

  • 10 Pull-Ups
  • 20 Push Ups
  • 30 Sit-Ups
  • 40 Air Squats
  • 3 minutes Rest

Beginner

  • 5 Rounds for Time
  • 10 Ring Rows
  • 15 Bench/Incline Push Ups
  • 20 Anchored Sit-Ups
  • 25 Air Squats
  • 3 minutes Rest

Workout 23 – Angie

For Time

  • 100 Pull-Ups
  • 100 Push Ups
  • 100 Sit-Ups
  • 100 Air Squats

Complete all reps of each exercise in the order written before moving to the next.

Score is the time it takes to complete all 400 repetitions.

Good Times for “Angie”

– Beginner: 26-35 minutes

– Intermediate: 21-25 minutes

– Advanced: 15-20 minutes

– Elite: <14 minutes

Tips and Strategy

Break the pull-up and push-up reps into small sets to avoid burnout. A big set of pull-ups right out of the gate will hurt your score more than help it.

When you get to the squats, go hard and go fast–your lower body hasn’t been worked up until now, so it’s time to fly.

Intended Stimulus

“Angie” should feel really difficult during the Push Ups and the pull-ups (your upper body should be totally fatigued), and then fast and fun during the sit-ups and air squats.

Unlike many CrossFit-style workouts, “Angie” actually gets easier as the time ticks on.

Scale the volume so you can finish in under 30 minutes; but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout.

Scaling Options

“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.

If Rx pull-ups and/or Push Ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least. (See: Push-Up Scaling | Pull-Up Scaling)

Intermediate

For Time

  • 50 Pull-Ups
  • 50 Push Ups
  • 50 Sit-Ups
  • 50 Air Squats

Beginner

2 Rounds for Time

  • 30 Ring Rows
  • 30 Incline/Bench Push Ups
  • 30 Anchored Sit-Ups
  • 30 Air Squats

Workout 24

5 Rounds for Time

  • 15 Kettlebell Swings (75/55 lb)
  • 10 Lunges
  • 15 calorie Assault Air Bike
  • 10 Push Ups
  • 15 Sit-Ups
  • 10 Kettlebell Sumo Deadlift High-Pulls (75/55 lb)

Workout 25 – Chelsea

EMOM for 30 minutes

  • 5 Pull-Ups
  • 10 Push Ups
  • 15 Air Squats

Every minute on the minute (“EMOM“) for 30 minutes, perform 5 Pull-Ups, 10 Push Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.

Score is the number of rounds finished in 30 minutes, with the best possible score being 30 rounds. For the rounds to count, they must be performed every minute on the minute.

If you fall behind the clock, keep going and get as many rounds as possible (AMRAP-style) in the remaining time. Bear in mind, though, that your “Chelsea” score will only count the number of rounds you completed as an EMOM.

Good Scores for “Chelsea”

“Chelsea” is an EMOM type of WOD, which means the goal is to just finish the prescribed work in under a minute for 30 minutes straight.

Intermediate and advanced athletes should be able to finish all 30 rounds as prescribed.

Tips and Strategy

This workout is all about balance: You’ve got to find the perfect pace where you can get all of the work done in under 1 minute without ever “redlining”–going so hard that you hit a wall you can’t come back from.

Go slow in the first round and aim to have the same amount of rest each subsequent round (for example 10 or 20 seconds of rest) for the entire workout.

Intended Stimulus

“Chelsea” is meant to feel both mentally and physically exhausting. You’re up against the ticking clock for 30 minutes. If you scale “Chelsea,” make sure you scale it to where you “work” for approximately 40-50 out of the 60 seconds for each minute; the best part of this workout is the (brutal) fact that you barely make the interval happen in the 1-minute cap.

Scaling Options

This benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the volume and/or skill level but maintain the same interval structure.

Beginner

Every minute on the minute for 20 minutes perform:

  • 3 Jumping Pull-Ups
  • 6 Incline Push Ups
  • 9 Air Squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds (AMRAP-style) you can complete. Again, your score will only be the number of rounds you completed as an EMOM.

Advanced

If you’ve finished “Chelsea” as prescribed in the past, try adding more volume: Add 1 rep to each exercise—i.e., 6 Pull-Ups, 11 Push Ups, and 16 Air Squats each minute—and see if you can go the full 30 minutes.

Workout 26

EMOM in 21 minutes

  • Minute 1: 20 Push Ups
  • Minute 2: 25 Sit-Ups
  • Minute 3: 35 Air Squats
  • Repeat 7x

On a 21-minute clock, every minute on the minute (EMOM) complete the prescribed work. Minute 1 is 20 Push Ups, then minute 2 is 25 Sit-Ups, and minute 3 is 35 Air Squats. Repeat this pattern 7 times.

Score is the total number of repetitions completed before the 21-minute clock stops.

Workout 27

AMRAP in 30 minutes

  • 5 Deadlifts (275/185 lb)
  • 13 Push Ups
  • 9 Box Jumps (24/20 in)

Workout 28

For Time

  • 1 mile Run

Then, 19 Rounds of:

  • 3 Power Cleans (135/95 lb)
  • 6 Push Ups
  • 9 Air Squats
  • 1 mile Run

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Start with a 1-mile run. Then, perform 19 rounds of 3 Power Cleans, 6 Push Ups, and 9 Air Squats. End with another 1-mile Run.

Score is the time on the clock when the second 1-mile Run is completed.

Workout 29

For Time

  • 10-9-8-7-6-5-4-3-2-1 Push Ups
  • 20-18-16-14-12-10-8-6-4-2 V-Ups
  • 30-27-24-21-18-15-12-9-6-3 Air Squats

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must perform 10 Push Ups, 20 V-Ups, and 30 Air Squats for the first round.

Push Ups go down by 1 repetition each round, V-Ups go down by 2 repetitions each round, and Air Squats go down by 3 repetitions each round.

Score is the time on the clock when the last round of Air Squats is completed.

Workout (Partner) 30

For Time (with a Partner)

Cash-In:

  • 1,943 metre Row

Workout

  • 100 Wall Ball Shots (20/14 lb)
  • 90 Deadlifts (135/95 lb)
  • 80 Hand Release Push Ups
  • 70 Box Jumps (24/20 in)
  • 60 Toes-to-Bars
  • 50 Burpees
  • 40 Power Cleans (135/95 lb)
  • 30 Push Presses (135/95 lb)
  • 20 Weighted Lunges (20/14 lb)
  • 10 Thrusters (135/95 lb)

Cash-Out:

  • 1,967 Row

Time Cap: 50 minutes

With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Only one athlete can work at a time.

Score is the time on the clock when the cash-out row is completed.

Push Ups Common Mistakes

Mistake 1 – Hands too far forward

With this mistake, people tend to not use their abs or core correctly. This can cause unwanted stress on other muscles and joints.

Make sure your hands are directly under your shoulders when starting and finishing your push up.

Don’t allow your hands to be placed in front of your shoulders.

Mistake 2 – Hips too low

It is vital to keep your hips level with your shoulders throughout the entire movement including the start and the finish of a push up.

If we allow our hips to drop lower than our shoulders then we will produce extension in our lower back and not use our abdominals to stabilise our body.

Mistake 3 – Elbows pointed out

One of the most popular flaws is letting the elbows point to the side.

This is not good. This can lead to shoulder pain and is normally compensation for poor core control during the lowering and raising portion of the push up movement.

We should shoot to have our elbows angled back towards our waist and our shoulders meeting our hands at the bottom position

Push Ups FAQ

Still got questions about Push Ups Workouts? We’ve got you covered.

What are Push Ups Good for?

Traditional Push Ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Push Ups are a fast and effective exercise for building strength.

How Many Push Ups a Day is Good?

There is no limit to how many Push Ups one can do in a day. Many people do more than 300 Push Ups a day. But for an average person, even 50 to 100 Push Ups should be enough to maintain a good upper body, provided it is done properly. You can start with 20 Push Ups, but do not stick to this number.

Will 100 Push Ups a Day do Anything?

Yes. The results will vary depending on your fitness and strength levels in combination with your training history. 100 push ups a day for 30 days is a popular fitness challenge for many people.

Can you Get a Six Pack from Push Ups?

Not without being combined with other exercises and good nutrition. However, the Push Up not only helps you to get a stronger upper body, but can also be a contributing factor towards a stronger midsection.

Will Push Ups Give You Bigger Arms?

Push ups CAN build big arms and a broad chest, as long as you do them right. They also need to be programmed in such a way as to stimulate muscle growth (hypertrophy).

Do Push Ups Give You a Bigger Chest?

Yes, Push Ups will help to give you a bigger, more defined chest. They primarily target the pecs so if you keep your form tight and your range of motion full, then you will develop a bigger chest.

What is the Hardest Type of Push Ups?

The hardest type of Push Up varies from person to person and individual capabilities but Clap Push Ups, Diamond Push Ups and Single Arm Push Ups are all considered tough variations.

Are Clap Push Ups Good?

Push Ups with claps is an excellent activity to improve the strength and speed of your entire upper body including your chest, triceps and shoulders.

Why are Push Ups Hard?

Because they involve full-body strength and recruit many muscles, Push Ups can be particularly challenging.

But if you’re struggling with this demanding move, don’t throw in the towel just yet. Rather, try to notice where you’re experiencing the most difficulty. Use progressions and build up

Why are Clap Push Ups So Hard?

Because the hands are in a much narrower stance beneath the body, you will have to actively work to maintain balance as you descend, push and catch.

Having the hands so close together in the starting position can make it hard to get a good clap.

Are Clap Push Ups Plyometric?

Plyo Push Ups and Clap Push Ups are popular upper-body plyometric exercises. They appear to be the upper-body equivalent of jumping.

What is a Good Substitute for Push Ups?

The High Plank, Side Plank, Single-arm chest press, Rotational punches, Bench Press and Floor Press are all good alternatives for Push Ups.

Push Ups Workouts

Enjoyed these Push Ups Workouts? Add these Bicep Curl, Slam Ball and Dumbbell Deadlift Workouts into your training.