Category Archives: Task Based

For time, perform x rounds of…

Deadlift and Bench Press then Core Work

By | | , , ,
1 Comment

Not for time do Deadlifts:

  • Set 1 – 5 x @ 50% of max
  • Set 2 – 5 x @ 60%
  • Set 3 – 3 x @ 70%
  • Set 4 – 3 x @ 80%
  • Set 5 – 2 x @ 90%

The do Bench Press working up to a heavy 1 RM:

  • Set 1 – 5x
  • Set 2 – 5x
  • Set 3 – 3x
  • Set 4 – 3x
  • Set 5 – 2x
  • Set 6 – 1x

Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas

  • Tabata 1 – Alternating Hollow Hold/Superman Hold
  • Tabata 2 – Plank Hold

Result:  For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.

Handstand Pushups and Pistols then Row, Thrusters and T2B

By | | , , , ,
1 Comment

Take 15 to 20 minutes and work on Pistols.   Record best set.

Then EMOM for 10 minutes:

  • 3 x Deficit Handstand Pushups

Then for time:

  • Row 1600m/1 mile
  • 50 x Sandbag Thrusters @ 15kg
  • 30 x Toes to Bar

Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance.  For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4.  Metcon in 14:50.

Snatches and Overhead Squats, then Double Unders and other stuff

By | | , , , ,
Comments Off on Snatches and Overhead Squats, then Double Unders and other stuff

EMOM for 10 minutes do:

  • 1 x Power Snatch + Overhead Squat @ 65lbs

Then for time do:

  • 30 x Double Unders
  • 50 x KB Swings @ 24kg
  • 30 x Double Unders
  • 40 x Box Jumps
  • 30 x Double Unders
  • 30 x Situps
  • 30 x Double Unders
  • 20 x Goblet Squats @ 24kg
  • 30 x Double Unders
  • 10 x Power Snatch @ 95lbs

Results:  For the metcon finished in 11:35.

Back Squats the “Annie”

By | | , , , ,
1 Comment

Not for time do Back Squats with the following rep scheme.

  • 5 @ 95lbs
  • 5 @ 115lbs
  • 5 @ 135lbs
  • 3 @ 155lbs
  • 3 @ 185lbs
  • 2 @ 195lbs
  • 2 @ 205lbs
  • 1 @ 215lbs
  • 1 @ 220/100kg

Then every 2 minutes for 2 rounds do

  • 10 x Back Squats @ 80% of max from above

Then do “Annie”,  50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Added my back squat weights above.  For the round of 10 used 175lbs/80kg.  Finished Annie in 8:56.

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

By | | , , , ,
1 Comment

Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

  • Bench Press @ Body Weight
  • 5 x Plyometric Pushups after each set is finished
    (i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

  • Power Cleans @ 115lbs/52kg
  • Box Jump Overs
  • Toes-to-Bar
  • 8 x Pullups after each set is finished
    (i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4.   Reduced weight for the last set to 135lbs to finish up.  The metcon was really hard.  Finished in 16:04.