Category Archives: Task Based

For time, perform x rounds of…

Strict Presses and Power Snatch then Pike Shoulder Taps and TRX Pike Presses

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6 rounds of, rest 1 minute between rounds

  • 8 x Strict Press with 2 second pause at top @ 60% of 8RM set on 1. June

Rest 1 minute then 2 rounds of, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 14kg per Hand

Then 6 rounds of, rest one minute between rounds

  • 8 x Hang Power Snatch @ 75lbs/34kg

Then 3 rounds of

  • 20 x Shoulder Taps in pike pushup position

Then 3 rounds of

  • 8 x TRX Pike Press

Results: Used 65lbs/30kg for the Strict Press. Dumbbell Press 8 and 6 reps. For the shoulder taps put my feet on a 75cm box.

Deadlifts and Dips then Farmer Carry, Pushups and Situps

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Take 5 rounds, working up to a heavy deadlift…

  • 5 x Deadlift (try and get heavier than 6RM from last time)
  • AMRAP Weighted Dips @10kg
  • Rest 2 minutes

Then for total time including both Framr Carrys…

  • 400m Farmer Carry / 400 x Farmer Marches @ 14kg per hand

Immediately followed by 3 rounds of

  • 35 x Abmat Situps
  • 35 x Pushups

Immediately followed by

  • 400m Farmer Carry @ 14k per hand

Results: Deadlifts 205-225-255-265-275lbs/125kg. Dips 15-12-9-9-8. Metcon 24:24.

Muscle Ups, Bench Press, Pullups, and L-Sits

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EMOM for 10 minutes

  • 1 x Seated Muscle Up

Then 3 rounds of

  • AMRAP Bench Press @ Bodyweight plus 10lbs
  • Rest 1 minute
  • 5 x Weighted Ring Pullup @ 10kg (Break if needed, keep pause between reps as short as possible)
  • Rest 2 minutes

Then finisher

  • 6 x Towel Pullups (switch top and bottom hands after each rep, so ends up as 6 x 1 rep with alternating hands)
  • 2 minute Plank
  • 6 x Towel Pullups (same as above)
  • 1 minute Dynamic Plank (alternating straight arms to elbows)

Results: Bench Press 10-7-6 reps. Plank was easier than I thought it would be… actually felt like I could have done another minute.

Back Squats and Handstand Hold then Wall Balls, Pullups, DB Squats and Bike

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3 rounds of

  • 20 x Back Squat @ Body Weight
  • Max Handstand Hold
  • Rest 2 minutes

Then Street Parking’s Vault WOD #23

  • 60 x Wall Balls / Sandbag Thrusters
  • 40 x Kipping Pullups
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • Bike 1600m
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • 40 x Kipping Pullups
  • 60 x Wall Balls / Sandbag Thrusters

Results: Back Squats used 70kg, did 2 sets of 20 but stopped after 15 reps in the last set. Challenging. Metcon 22:39 with 20kg Sandbag Thrusters.