Category Archives: Task Based

For time, perform x rounds of…

Bench Press then Dealifts, Pushups, V-Ups and Run

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Every 60-90 seconds for 10 rounds

  • 1 x Bench Press @ 165lbs (or bodyweight)
  • 2 x Bench Press
  • 3 x Bench Press
  • 4 x Bench Press
  • 5 x Bench Press
  • 4 x Bench Press
  • 3 x Bench Press
  • 2 x Bench Press
  • 1 x Bench Press
  • 5 x Bench Press

Then 3 rounds for time

  • 10 x Deadlifts @ 185lbs
  • 15 x V-Ups
  • 20 x Hand Release Pushups
  • Run 200m

Results:  I rested the full 90 seconds for the Bench Press but that might be too slow.  Either rest only 60 seconds or increase the weight if it seems too easy.  For the Metcon 11:13.

Deadlifts then Row, Goblet Squats and Pullups

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Every 2 minutes for 12 minutes

3 x Deadlifts

Then 3 rounds for time of

  • Row 10 calories (  20 on a Concept II 🙂  )
  • 40 x Goblet Squats @ 24kg
  • 20 x Pullups

Results:  For the Deadlifts 185-205-215-225-240-265lbs. For the Metcon could only manage 2 rounds after my 2 week vacation and finished in 14:30. Should have scaled down the weight on the squats…  

Back Squats and Pullups then Pushups, Kettlebell Swings, Push Press, Situps and Thrusters

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5 rounds of

  • 5 x Back Squat
  • Rest 20 Seconds
  • 5 x Strict Pullups
  • Rest 90 Seconds

Then for time

  • 30 x Atomic Pushups
  • 30 x Kettlebell Swings
  • 30 x Dumbell Push Press @ 16kg per hand
  • 30 x Weighted Situps @ 15kg
  • 30 x Sandbag Thrusters @ 15kg

Results:   Back Squats 95-115-135-150-165lbs.  Metcon in 8:59.

Bench Press then DUs, Pullups and Thrusters

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Every 3 minutes for 15 minutes (5 sets)

  • 3 x Bench Press

Then at the end of 15 minutes do max effort Bench Press @ 80% of max.

Then 3 rounds for time

  • 60 x Double Unders
  • 15 x Pullups
  • 10 x Dumbbell Thrusters @ 14kg

Results:  Bench 135-165-185-195-200lbs.  80% 160lbs.  Metcon in 8:22.

Overhead Squats and Power Snatches then Dumbbell Snatch, Dips and Run

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EMOM for 10 minutes

  • 1 x Overhead Squats

Then E2MOM for 10 minutes (5 rounds)

  • 2 x Power Snatch

Then 5 rounds for time

  • 10 x Dumbbell Snatch per Side
  • 10 x Ring Dips
  • Run 200m

Results:  Overhead squats did 5 x 45lbs then 5 x 65lbs.  Snatch 75-80-95-100-105lbs.  Metcon 14:55.