Category Archives: Task Based

For time, perform x rounds of…

Deadlifts then Snatches, Pullups and DUs

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Every 3 minutes, for 18 minutes (6 sets)

  • Set 1 – 5 x Deadlift @ 200lbs
  • Set 2 – 4 x Deadlift @ 220lbs/100kg
  • Set 3 – 3 x Deadlift @ 240lbs/110kg
  • Set 4 – 2 x Deadlift @ 255lbs/115kg
  • Set 5 – 2 x Deadlift @ 265lbs/120kg
  • Set 6 – 4-6 x Deadlift @ 240lbs/110kg

For time:

  • 60 x Double-Unders
  • 30 x  Snatches @ 65lbs/30kg
  • 30 x Pull-Ups
  • 40 x Double-Unders
  • 20 x  Snatches
  • 20 x Pull-Ups
  • 20 x Double-Unders
  • 10 x Snatches
  • 10 x Pull-Ups

Results:  For the Metcon 14:36.

Front Squats and Handstand Hold then Felix the Cat Hero WOD

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5 rounds

  • 4 x Fronts Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Front Squats:  115-135-155-175-185lbs.  For the metcon 22:38.

Deadlifts, Bench Press and Squat Cleans

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Inspired by Regionals Event 2 (Linda), but since I only have one bar modified it to be more of a strength workout.

For time do the following (time cap 10 minutes)

  • 10-8-6-4-2 x Deadlifts @ 185lbs
  • 20-16-12-8-4 x Dynamic Plate Pushups

Take 2 minutes to move weights, then for time do (time cap 10 minutes)

  • 10-8-6-4-2 x Bench Press @ 155lbs
  • 14-10-8-4-2 x  Dumbbell Squat Cleans @ 10kg per hand

Take 2 minutes to move weights, then for time do (time cap 10 minutes)

  • 10-8-6-4-2 x Squat Cleans @ 125lbs
  • 20-16-12-8-4 x Kettlebell Swings @ 24kg (total)

Results:  Had a lot of issues with the original version of the WOD so adapted it to work better.  Above is the modified version, below is the original.  With the original, the first part worked well, the second and third parts were too hard and I couldn’t finish even the first round in the 2 minutes, so switching to a time cap made it better.  For the last round finished in 9:19.

E2MOM for 10 minutes

  • 10-8-6-4-2 x Deadlifts @ 185lbs
  • 20-16-12-8-4 x Dynamic Plate Pushups

Take 2 minutes to move weights, then E2MOM for 10 minutes

  • 10-8-6-4-2 x Bench Press @ 155lbs
  • 20-16-12-8-4 x  Dumbbell Squat Cleans @ 14kg per hand

Take 2 minutes to move weights, then E2MOM for 10 minutes

  • 10-8-6-4-2 x Squat Cleans @ 125lbs
  • 20-16-12-8-4 x Kettlebell Swings @ 24kg (total)

Deadlifts then TRX Atomic Pushups, KBS, Man Makers and Double Unders

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Every 3 minutes for 15 minutes

  • 3 x Deadlifts

Then for time do reverse ladders of

  • 10-9-8-7-6-5-4-3-2-1 x TRX Atomic Pushups
  • 2-4-6-8-10-12-14-16-18-20 x Kettlebell Swings @ 185lbs

Then for time

  • 10-9-8-7-6-5-4-3-2-1 x Man Makers @ 12kg
  • 5-10-15-20-25-30-35-40-45-50 x Double Unders

Results:  Deadlifts – 135-155-185-205-225lbs.  Metcon 1 – 8:31, Metcon 2 – 21:04 (really underestimated how long this one would take).