Category Archives: Task Based

For time, perform x rounds of…

Muscle Up Progressions

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Now that I have consistent access to rings, I have decided to begin working on getting a ring muscle up.

Part A:  5 rounds of

Part B:  5 rounds of

  • 5 x Ring Dips
  • Rest 60 -90 seconds between rounds

Part C:  5 rounds of

Part D: 5 rounds of

  • 5 x Muscle Ups Transitions (feet on floor)
  • Rest 60 -90 seconds between rounds

Part E: 5 rounds of

  • 3 x Chest to Ring Pullups
  • Rest 60 -90 seconds between rounds

Results:  False grip hands need a lot of work.  Can’t even straighten my arms.

Press and Squat then C2B PU, HSPU and T2B plus a 1k Row

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Every 2 minutes for 5 sets do:

  • 5 x Strict Press @ 115lbs (52kg)

Then every 2 minutes for 5 sets do:

  • 5 x Front Squats @ 165lbs (75kg)

Then do 3 sets of the following, rest 2 minutes between sets:

  • 7 x Chest to Bar Pullups
  • 7 x Handstand Pushups
  • 7 x Kipping Toes to Bar

Then for time row 1000m.

Results:  Did the 1000m in 4:00 exactly.

Dumbbell Press and Rows followed by Kettlebell Swings, Man Makers and Toes to Bar

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Part A: Not for time do 5 rounds of:

  • 5 x Dumbbell Rows per arm @ 20kg
  • 5 x Single Arm Dumbell Press per arm @ 15kg

Part B: Then do two rounds of a 20/10, 4 minute tabata, rest 4 minutes between rounds:

  • Kettlebell Swings @ 24kg

Part C: Then for time do 3 rounds of:

  • 10 x Man Makers @ 12kg
  • 10 x Strict Toes to Bar

Results:  Part C in 11:29.

Bench Press and Weighted Pullups then 100 Wall Balls

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Not for time do 5 rounds of:

  • 3 – 5 x Bench Press
  • 3 x Weighted Pullups

Then for time do 100 Wall Balls @ 9kg

Results:  Increased bench press weight up to around 80kg/160lbs (not sure anymore).  For the Pullups used some chains but don’t know what they weighed… guessing around 10kg total.  Wallballs done in 6:52.

Run then a TRX Core Workout

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Run 1 Mile / 1600 Meters.

Then do 3 rounds of the following, rest as needed between rounds:

Then do one 8 round 20/10 tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Ran the 1 mile in 7 minutes (barefoot on a treadmill).  Since we are stuck in a hotel still, had to do a full TRX workout, but was able to do it outside in the sun at 29° C :-).