Category Archives: Task Based

For time, perform x rounds of…

Front Squats then Handstand Pushups, V-Ups, Kettlebell Swings and Dips

By | | , , , ,
Comments Off on Front Squats then Handstand Pushups, V-Ups, Kettlebell Swings and Dips

Part A – Not for time do 5 sets of

  • 3 x Front Squats
  • Rest 60 seconds

Part B – Increase weight per set.

Then for time do 21-15-9 of

  • Handstand Pushups
  • V-Ups

Part C – Then for time do

  • 150 Kettlebell Swings
  • Every time you break do 5 Dips

Results:  For part A did 95/115/135/150/165lb. For part B finished in 6:54.  For PartC finished in 7:43 with 6 breaks.

Split Squats then Karen with a Sandbag

By | | , , , ,
Comments Off on Split Squats then Karen with a Sandbag

Not for time do 5 rounds of

  • 3 x Bulgarian Split Squats with bar in Front Rack position

Increase weight per round.

Then for time do Karen, but instead of wall balls do Sandbag thrusters (just because I have neither a ball nor a wall)…

  • 150 x Sandbag Thrusters @ 15kg

Results:  Weights for the split squats were 65/80/95/115/125lb(56kg).  Finished Karen in 9:28.

Back Squats then Cleans and Burpees

By | | , , , ,
Comments Off on Back Squats then Cleans and Burpees

Every 2 minutes, for 12 minutes (6 sets) do Back Squats for max unbroken reps in set 6:

  • Set 1 – 5 reps @ 115lbs
  • Set 2 – 4 reps @ 135lbs
  • Set 3 – 3 reps @ 165lbs
  • Set 4 – 2 reps @ 185lbs
  • Set 5 – 1 rep @ 205lbs
  • Set 6 – Max Unbroken Reps @ 185lbs (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Then for time do 21, 15 and 9 of:

  • Hang Squat Cleans @ 95 lbs
  • Bar-Facing Burpees Over the Barbell

Results:  Max reps at 185lbs: 9 (maybe 10).  Metcon in 10:50 (but Lisa disturbed me halfway through so is only a guess).