Category Archives: Task Based

For time, perform x rounds of…

Cleans then KBS and Burpee Box Jumps

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Continuing the Invictus WODs for this week, this one taken from October 16.

Every 2 minutes for 20 minutes

  • 2 x Clean Liftoffs (focus on pushing down through the floor, pause just at the knee for each)
  • 1 x Power Clean

Then 5 rounds for time

  • 20 x Kettlebell Swings
  • 10 x Burpee Box Jump Overs

Results:  For the Cleans started at 95lbs got up to 150lbs, repeated 135lbs for about 5 rounds and kept to 150lbs for the last 6 rounds.  Metcon 9:19.

Strict Press and Pullups then Wall Balls and Ring Dips

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Planning to follow the CF Invictus program for a week to see how that goes… this one is from October 15.

3 rounds for max unbroken reps of

  • Unbroken Strict Press @ 70-80% Body Weight
  • Rest 30 seconds
  • Unbroken Strict Pullups
  • Rest 3 minutes

Then for time of the following ladders

  • 10-9-8…3-2-1 x Sandbag Thrusters @ 15kg
  • 1-2-3…8-9-10 x Ring Dips

Results: Strict Press at 115lbs (70%). Reps 6-6-6. Pullup reps 12-8-6.  Metcon 11:28.

Dumbbell Snatch, OH Reverse Lunge and Pushups

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Made this one up for a hotel workout since I had 50lbs dumbbells to use.

For time 5 rounds

  • 5 x Hang Dumbbell Snatch Left Hand @ 50lbs/22kg
  • 5 x Dumbbell Overhead Reverse Lunge Left Hand
  • 5 x Hand Dumbbell Snatch Right Hand
  • 5 x Dumbbell Overhead Reverse Lunge Right Hand
  • 20 x Pushups

Then 5 rounds of

  • 5 x Single Leg Deadlift per leg

Results:  12:07.   For the Deadlift, did 50-50-50-70-70lbs/31kg.

Clean and Press Complex then Squat Cleans and HSPU

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6 rounds for time

  • 6 x Hang Power Clean @ 75lbs
  • 6 x Front Squats @ 75lbs
  • 6 x Push Press @ 75lbs

EMOM for 20 minutes

  • Odd – 2-3 x Squat Clean
  • Even – 3-5 x Handstand Pushups

Results:  Metcon 6:22.  For the Squat Clean started at 95lbs for the first couple of rounds then 105lbs and finally 110lbs for the last couple of rounds.  Alternative for the second part…. You can also use the EMOM as  a Goat workout. For example, spend all 20 minutes on only Strict Pullups, doing 1-2 slow and steady reps with full range of motion each minute.