Category Archives: Task Based

For time, perform x rounds of…

Bench, Rows, Situps, Kettlebell Swings

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Perform five, three minute rounds of the following :

  • 5 x Bench Press @ 73kg
  • Rest 30 seconds
  • 5 x Dumbbell Rows @ 24kg per arm
  • Rest until the 3 minutes is over

Then

  • 100 x Kettlebell Swings @ 24kg
  • Each time you need to break do 10 situps

Result:  100 KB swings accomplished  in 5 rounds: 35-50-65-80-90-100. and took 6:19.

Bear Complex

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Complete 5 rounds of the following.  Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results:  Max weight was 40kg (3rd round).  Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg.  For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively.  Took a total of around 25 minutes with 2 – 4 minutes rest between sets.

Bench Press, Pistols, Run 1 Mile

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Perform the following….

  • 10 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 8 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 6 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg

Then for time complete the following:

  • Run 1 Mile
  • Rest 2 minutes
  • Run 1 Mile

Results:  Pistols were the same as ever, 3kg counter weight plus raised heel.  For the second part:  1st Mile:  7:10 / 2nd Mile:  7:38

First Workout with my Stone

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A while back Rosie and I came across a stone on the path. It was egg shaped and weighed around 15kg-20kg although I never weighed it.  I carried it back and put it on a bench so the rain would clean it.  I wanted to use it as part of my runs since it is quite heavy and a great shape for carrying (on shoulder, in front, overhead, etc.).  I also figured since it is nice and roundish, it would be good to throw and chase.  So here is my first workout incorporating my new stone.

The workout was unplanned, except the run and using the stone somehow.  I threw in the pullups and dips since I hadn’t done either this week. The run part took place in the woods by our house (see map) where I find random logs or stumps to box jump onto.  Generally I try and find logs that are about knee high, although I have a stump I use that is more around mid-thigh.  The box jumps here were on a knee high log.

I carried the stone as far as I could on my shoulder maintaining a slow jog, switching shoulders once along the way.  Anyway, here is how it ended up…

  • Max Strict Pullups
  • Max Dips
  • Run 2k
  • 15kg Stone Carry max Distance per Shoulder
  • 25 Box Jumps
  • Run 1k
  • 15kg Stone Carry max Distance per Shoulder
  • 25 Box Jumps
  • Run 2k
  • Max Strict Pullups
  • Max Dips

Result:  First round max Pullups/Dips:  12/16, Second round max Pullups/Dips:  10/15.  Total run time (excluding pullups and dips but including everything else): 36:17.