Category Archives: Task Based

For time, perform x rounds of…

Bench Press and Bent Rows

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3 rounds

  • 5 x Bench Press @ 90-95% of 3RM (heavier than last time)

5 rounds of

  • 8 x Close Grip Bench Press @ 60-65% of 3RM
  • 10-12 x Single Dumbbell Bent Rows Left @ 20kg
  • 10-12 x Single Dumbbell Bent Rows Right
  • Rest 90 seconds

Results: For the Bench Press last time used 90% of 3RM which was 170lbs, this time 175lbs/80kg but could inly get 4 reps on last round. For the Close Grip Bench used 110lbs.

Back Squats, Pullups and Lunges

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5 rounds and work up to a heavy

  • 3 x Back Squat

Then 2 rounds of

  • 6 x Back Squat @ 85-90% of above weight

Then 4 rounds for time of

  • 10 x Weighted Lunge each leg @ 20kg (do all reps on one side then switch to the other)
  • 8 x Strict Narrow Grip Pullup

Results: 135-185-205-225-235lbs/107kg. Used 205lbs/93kg for part 2. Metcon 7:47 using a Sandbag.