Tag Archives: push-up

The Weekend WOD: Episode 1

Check out the video below for an awesome workout. I’ll try to do one of these a week if able.

Song:  “What You Know About Little Secrets” (T.I. vs. Passion Pit) – The White Panda

-Check it.


Anytime, Anywhere – Osaka Airport Workout

Anytime.  Anywhere. It’s a mantra we live by here at freefitguy, the idea that you can find ways to be healthy and active regardless of where you are or how much time you have available.  It doesn’t take expensive home gym equipment or a trip to the gym to get a good workout in – look at what you have available and do the best you can.  I like to call it playvision – learn to see the world around you as your playground.

Playvision - Not to be confused with Seinfeld Vision from 30 Rock.

If you do this, you’ll find that there are more opportunities to have fun with your fitness than you ever realized. Don’t be afraid to make a difference in your health.  As Doctor Who would say, BE EXTRAORDINARY! (Watched waaay too much of this show the past week.  But what can I say?  It’s amazing.)

If you're not watching Doctor Who yet, you should. It's quirky, creepy, awesome fun!

For example, this week at the airport I decided to get in a little workout prior to my flight.  I managed to film it and here is what it looked like (an old circus video?)  Hope you enjoy my limited video editing skills!


(Sorry, I couldn’t get it to embed.)


What is the craziest place you have worked out in? Did you get funny looks from people?  Does it even matter?  [Cheat Sheet:  No, because you’re making a difference in your own health and taking positive action to make things BETTER.  Who cares if other people think what you’re doing looks strange? :)]

-Stay healthy everybody.


One of my favorite ways to exercise is AMRAP (“As Many Rounds As Possible”).  The basic idea is to set a timer for 12-20 minutes, and then hit a workout with as much intensity as you can.  The more “rounds” of different exercises you can complete, the better.

Sample AMRAP Workout

As Many Rounds As Possible (AMRAP) in X minutes, where X equals 12, 16, or 20, of:

  • 4 pull-ups
  • 8 push-ups
  • 12 squats

Why It Works?

By performing the work in ’rounds’, we are able to more effectively train our muscles for strength and explosiveness. Much like the Tabata Interval, the idea is to go hard for short bursts, and then rest in between sets.  This produces both anaerobic AND aerobic capacity.

Unlike the Tabata Interval, however, here your “rest” sets will come while you are performing other MOVEMENTS.  While switching from pull-ups to push-ups might not actually seem like “rest”, you will be surprised how much fresher you feel coming back to the bar after a set of push-ups and squats than if you had just done a bunch of pull-ups back-to-back.  Different MOVEMENTS have different demands from different muscles. AMRAP workouts utilize this to maximum effect.

By the end, you should find that it’s hard to bang out a round as quickly, and you might even have to rest in-between reps of the same MOVEMENT, let alone in between ROUNDS!  That’s okay.  Just work as hard and as fast as you can safely, while maintaining good form. The stop-watch is a great training tool, but it often prompts people to forgo form in order to see a couple of seconds shaved off their time.  DON’T BE THAT GUY.

Finally, perhaps the best part about AMRAP workouts is that you can finish in under 20 minutes (#freefitrule) AND there is plenty of variety to be found in movement combinations to keep things fresh.


What are some movement combinations you could throw in to an AMRAP workout?  Post rounds completed to comments.  🙂

Stay healthy everybody.

This Week’s MOVE Workout – Rounds for Time


I've got the need, for speed!

This is a fun one I got from CrossFit, and really easy to do if you just have someplace to do pull-ups. If you don’t, you could always do handstand progressions or just plain old push-ups.

The Workout

3 Rounds For Time of:
400m run
15 pull-ups
50 squats (air)
15 pull-ups

Start with what you can handle and scale back if you need to. Maybe you only do 2 rounds to start, and maybe instead of pull-ups you’re doing push-ups from your knees. It doesn’t matter. Just try to MOVE and do something that is challenging for YOU.

Post time and/or substitutions to comments.

Good luck everyone!