Compete 7 rounds.  Rest precisely 45 seconds between each exercise. 

5 weighted pushups AHAP
10 strict pushups (slowly 2 seconds up, 2 seconds down)
20 chair dips

Post weight of pushups and strings of consecutive reps from other exercises to comments. 


Workout Notes: 

  • Programming is brought to you by Spencer Whaley of GPP NWA this week! Thanks Spence! 
  • This workout is cool. It's been a long time since we pulled it out. 
  • Remember to do this in rounds. It's not straight-sets today. Go from the weighted pushups to the stricts to the chair dips taking 45 seconds between each one.
  • It's cool to stack those weights on, but not at expense of the timing. Timing is key. No more than 45 secs between exercises please. 
  • If you start to struggle with the stricts go to your knees. If you need something in between doing pushups from your toes and your knees, try one knee pushups
  • Keep your body close to the chair on those chair dips. Lower your body until elbows are at 90 deg. 

Tuesday related reads ...

What is AHAP?
When you post AHAP, How Much Weight Should I Lift?
Super Tuesdays


This is good advice! Thanks Kelly!

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