Category Archives: Task Based

For time, perform x rounds of…

Back Squats and Pullups then Bike

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5 rounds

  • 12 x Back Squat @ 65% of 1RM (5% heavier than last time)
  • 5-6 x L-Sit Pullups

Then 3 rounds for time of

  • 10 x TRX Russian Pushups
  • 20 x Close Grip Bent Rows @ 65lbs

Then because it is warm enough…

  • Bike 20-30k

Results: Used 170lbs/77kg for the Back Squats. Metcon 5:39.

Presses and KB Marches

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Based on the CF mainsite WOD from April 27, for time

  • 20 x Strict Press @ 43kg
  • 50 x Single Suitcase Carry Kettlebell Marches @ 24kg (r+l=1rep) per side
  • 30 x Push Press @ 43kg
  • 50 x Single Suitcase Carry Kettlebell Marches @ 24kg (r+l=1rep) per side
  • 40 x Push Jerk @ 43kg
  • 50 x Single Suitcase Carry Kettlebell Marches @ 24kg (r+l=1rep) per side

Results: Completed all KB Marches with the KB in one hand before switching to the other. Rx is a 200m Farmer Carry @ 16kg per hand. 23:49.

Back Squats and Ring Rows the Power Cleans and BBJ

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Friday WOD at CF Interlaken…

5 rounds

  • 12 x Back Squat @ 60% of 1RM
  • 15 x Ring Rows
  • 20 second L-Sit
  • Rest 1 minute

Then 5 rounds for time

  • 6 x Power Clean @ 40kg
  • 10 x Burpee Box Jumps

Results: Used 70kg for the Back Squat. Partner WOD so didn’t really time it…around 11 minutes together.

Pullups and Pistols then Cleans, Front Squats, Presses and Pullups

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3 rounds

  • Max Reps Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Pistol Squats per Leg
  • Rest 2 minutes

5 rounds for time with a 1:1 work to rest ratio between rounds

  • 2 x Power Clean @ 135lbs/61kg
  • 5 x Front Squat
  • 2 x Push Press
  • 10 x Pullups
  • Rest 1:1

Results: Pullups 8-7-7-6-5. Pistols started with heel raised on a 25lbs plate, switched to 10lbs plate for last round… all good. Metcon 16:00.

Hip Thrusts and Reverse Lunges then Bike

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5 rounds work up to a heavyer than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 8 x Front Rack Reverse Lunge per leg @ 95lbs/43kg (complete all reps on one leg then switch to the other)

Then for total distance on indoor Bike, 10 rounds of

  • 2 minutes Bike seated @ resistance A
  • 1 minute Bike standing @ resistance B

Results: 145-155-165-175-185lbs/85kg. Bike 12.95km. Resistance – seated 16/24, standing 20/24.