Category Archives: Task Based

For time, perform x rounds of…

Sumo Deadlifts the KBS and HSPU

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3 rounds of

  • 8 x Sumo Deadlift @ 185lbs/85kg

Then for time

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Handstand Pushup
  • Row 10 Calories
  • 15 x Kettlebell Swings
  • 4 x Handstand Pushups
  • Row 15 Calories
  • 25 x Kettlebell Swings
  • 6 x Handstand Pushups
  • Row 25 Calories
  • 50 x Kettlebell Swings
  • 8 x Handstand Pushups
  • Row 50 Calories

Then 3 rounds of

  • 10 x Pike Lift over a Kettlebell (over and back = 1 rep)
  • 10 Second Pike Hold above the KB
  • Rest 1 minute

Results: Metcon 14:25.

Cleans and Squats then Burpees and Weighted Situps

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5 sets of

  • 4 x Back Squat @ 10lbs/5kg heavier than last time

Then 5 rounds increasing weight per round

  • 3 x Hang Power Clean
  • 8 x Front Squats

Then as fast as possible, accumulate

  • 50 x Weighted Straight Leg Situps @ 10kg

Results: Used 100kg for the Back Squats. Power Cleans 80-95-110-115-125lbs/55kg. Situps 2:58.

Sumo Deadlifts and Handstand Holds then KB Deadlifts, Swings and Thrusters

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3 rounds of

  • 8 x Sumo Deadlift @ 155lbs/70kg
  • 30-45 Second Handstand Hold

Then 10 rounds for time

  • 15 x Dual Kettlebell Deadlift @ 14kg per Hand
  • 10 x Dual Kettlebell Swings @ 14kg per Hand
  • 5 x Dual Kettlebell Thruster @ 14kg per Hand

Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.

Pascal’s 10 Days of October

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For time, using the 12 Days of Christmas format: 1 – 1/2 – 1/2/3 – 1/2/3/4 – etc

  • 1 x Muscle Up (ring or bar)
  • 2 x Dips (at top of bar/rings)
  • 3 x HSPU
  • 4 x Goblet Lunges per leg @ 20kg
  • 5 x Cleans @ 45kg
  • 6 x Shoulder to Overhead @ 45kg
  • 7 x Goblet Squat @ 20kg
  • 8 x Box Jumps
  • 9 x Toes to Bar
  • 10 Cal Row (Barbell Rollouts)

Results: 25:27. Used 100lbs for the Cleans and S2OH. Did seated Ring MUs, since my ceiling is too low and Rowing because my room is too small for rollouts.

Overhead Presses then Row and Burpees

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5 rounds

  • 3 x Strict Press @ 95% of 3RM

Then 2 rounds of

  • 5 x Push Press @ same weight as above

Then for time, CF New England’s ‘Landlocked’ WOD from September 16.

  • 500 Meter Row
  • 30 Burpees
  • 1,000 Meter Row
  • 30 Burpees
  • 500 Meter Row

Results: Used 130lbs/59kg for the Presses. Metcon 14:27.