Category Archives: Task Based

For time, perform x rounds of…

Double Unders, Bench Press, Dumbbell Rows then Kettlebell Swings and V-Ups

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EMOM for 10 minutes do 50 Double Unders.

Then do 5 rounds of the following, resting as needed between sets:

  • 6 x Body Weight Bench Press
  • 5 x Dumbbell Rows per Hand @ 24kg

Then for time do:

  • 100 Kettlebell Swings
  • EMOM do 5 V-Ups

Results:  In the first few rounds, went well, with 25 seconds to spare per round.  Started having issues with the double unders in round 7-8 because the rope got twisted and lost too much time getting it right.  Couldn’t complete them all within the minute by 9-10 since my timing was then off.  Got all 500 in anyway. For the Kettlebell Swings took 4:46.

Sunday Workout – 20.12.2015

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Not for time do 5 rounds of:

Then do reverse ladder of 10-9-8…3-2-1 of:

  • Power Snatch@ 30kg
  • Box Jumps

Results:  For the pulls and squats got up to 55kg for the final 2 rounds.   For the metcon, took around 9:34.

Saturday Workout 19.12.2015

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For time do 4 rounds of:

  • 15 x Wallballs @ 10kg
  • 12 x Overhead Reverse Lunges @ 10kg
  • 10 x Medicine Ball Cleans @ 10kg

For time do 15-12-9-6-3-6-9-12-15 of

  • Kettlebell Swings
  • Weighted Toe Touches @ 8kg

For time do 3 rounds of

  • 10 x TRX Rows
  • 10 x Dumbell Squatcleans @ 15kg – 20kg
  • 250m Row

Results:  Didn’t measure each round individually, but based on the heartrate chart below the first two took around 8:30 and the last one around 10 minutes.

hr_graph_23122015

Heart Rate

Dips and Pushups followed by T2B, G2S, Situps and Kettlebell Swings

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Every 3 minutes do:

  • 5 x Weighted Dips @ 25kg
  • 8 x Plyometric Pushups

Then do 3 rounds for time of:

  • 10 x Toes to Bar
  • 20 x Alternating Ground to Shoulder with Sandbag @ 25kg
  • 30 x Situps
  • 40 x Kettlebell Swings

Results: Dips and Pushups were a good combo…. had to break the last round of pushups because my arms were so tired.  For the metcon… a really hard 19:32.