Category Archives: Task Based

For time, perform x rounds of…

Row, Burpees and KB Snatch

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Cash in

  • Row 50 Calories

Then the Street Parking workout from April 30… 50 rounds for time

  • 1 x Burpee plus Single Kettlebell Snatch Left Arm @ 16kg
  • 1 x Burpess plus Single Kettlebell Snatch Right Arm

Cash out

  • Row 50 calories

Results: Each Row took around 3:30 at a moderate pace. Mercon 15:32. 16kg was light enough to keep moving without slowing down but not very challenging.

Deadlifts and HSPU then TRX Core Work

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3 rounds of

  • 7 x Heavy Deadlift
  • Rest 20 seconds
  • 5 x Handstand Pushups
  • Rest 2 minutes

3 rounds

  • 20 x Touch and Go Deadlifts @ 70kg
  • 10 x Deadstop Kettlebell Swings @ 32kg
  • Max Unbroken Strict Dumbbell Press @ 16kg per hand
  • Rest 2 minutes

Then 3 rounds of

  • 10 x TRX Knee Tuck Plus TRX Pike Press
  • 10 x TRX Forearm Saws
  • 30 second TRX Side Plank Left
  • 30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.

Clean Complex then KBS, Burpees and Power Cleans

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5 rounds of the following complex, increase weight per round

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 3 x Hang Squat Clean

Then 2 rounds of

  • 3 x Hang Squat Clean @ max weight from above

Then for time…

  • 40 x Kettlebell Swings
  • 40 x Burpees
  • 20 x Power Clean @ 110lbs/50kg

Rest 3 minutes then

  • 20 x Power Cleans @ 110lbs/50kg
  • 40 x Burpees
  • 40 x Kettlebell Swings

Results: 80-95-110-115-125lbs/55kg. Metcon 20:26.

Bench Press then Dips, Curls, Tricep Press and Handstand Hold

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A “Suns Out Guns Out” kind of workout.

3 rounds of

  • 10 x Bench Press @ 80% of 10RM from last time
  • 10 x Ring Reverse Rows

Then 2 rounds of

  • 12 x Dips
  • 12 x Dumbbell Hammer Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Then immediately into 2 rounds of

  • 12 x TRX Tricep Press
  • 12 x Dumbbell Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Results: Used 55kg for the Bench. Otherwise done as shown, breaking the reps as needed.