Category Archives: Task Based

For time, perform x rounds of…

Strict Press and Pullups then TRX Atomic Pushups and Rows, Russian Twists and Box Jump Overs

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Not for time do 6 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next set.

  • 5 – 5 – 2 – 2 – 1 – 1

For time

  • 50 x TRX Atomic Pushups
  • 50 x TRX Reverse Rows (place feet where you can do the first 10-15 unbroken)
  • 50 x Russian Twists @ 12kg
  • 50 x Box Jump Overs

Results:  For the strict press 95/115/135/145/150/155 (new 1RM).  For the metcon finished in 13:20.  Started the reverse rows with feet on a bench but after 25 reps moved to the floor.

Front Squat and Squat Cleans then Push Press and Pullups

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Every 3 minutes for 18 minutes

  • 3 x Front Squats
  • Pause 5-10 seconds to reset with bar on ground
  • 1.1 x Squat Cleans pausing 5-10 seconds between singles to reset

Then for time do 21-15-9 of

  • Push Press @ 80lbs
  • Pullups

Results:  For the Squats and Cleans did 95/115/125/135/140/145lbs.  Metcon in 3:50.

Split Squats and Thursters, T2B and Power Cleans

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Every 3 minutes for 12 minutes (4 rounds)

  •  5 x Split Squats

Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):

  • 20 x Sandbag Thrusters @ 30lbs (or Wallballs @ 20lbs/9kg)
  • 10 x Toes to Bar
  • 5 x Power Cleans @ 125lbs
  • Rest 2 minutes

Results:  Split Squats – 65/80/95/115lbs.  Metcon:  1:48/1:50/1:59/2:06

Deadlifts, Kettlebell Swings, Weighted Dips and Pushups

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Another CF Invictus inspired WOD which I improved on.

5 rounds of

  • 5-7 x Deadlift
  • Rest 30 seconds
  • 20 x Kettlebell Swings
  • Rest 1 minute
  • 5-7 x Weighted Dips @ 30lbs
  • Rest 30 seconds
  • 10-15 x Plyometric Pushups
  • Rest 2 minutes

Cash out with 200 Double Unders for time.

Results:  For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds.  Completed all 7 reps of Deadlifts and Dips in each round.  Had to drop to 12 Pushups in the 3rd round.  Completed the Double Unders in 4:44.