Category Archives: Task Based

For time, perform x rounds of…

Strict Press then Dumbbell Bent Rows, S2OH and Burpees

By | | , , , , ,
Comments Off on Strict Press then Dumbbell Bent Rows, S2OH and Burpees

4 rounds of

5 x Strict Press @ 90% of 3RM

Then, inspired by Street Parking’s Isis Vault WOD, AMRAP in 6 minutes

  • 30 x Dumbbell Bent Rows @ 16kg per hand
  • 30 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Max Burpees

Rest 4 minutes then for time

  • Same number of Burpees from first round
  • 30 x Dumbbell Shoulder to Overhead
  • 30 x Dumbbell Bent Row

Results: Used 125lbs for the Presses. Metcon 45 Burpees and 6:29. Fun format….my timer even let me program poth part into a single workout.

Bench Press then KB Swings, Cleans and Lunges

By | | , , , ,
1 Comment

4 rounds

  • 8 x Bench Press @ Body Weight
  • 5 x Bench Press @ 110% x BW
  • 3 x Bench Press @ 120% x BW
  • max x Bench Press @ Body Weight

Then accumulate as fast as possible

  • 30 x Hand Release Pushups

Then 5 rounds for time, start with single KB on one side then switch to the other, right + left = 1 round…

  • 12 x Single Kettlebell Swings @ 20kg
  • 6 x Kettlebell Cleans
  • 6 x Alternating Reverse Lungs with a Twist* with KB in Front Rack Hold (total, 3 per leg)
  • Repeat with KB in other hand
  • Rest 1 minute

* Between each lunge rotate left, back to middle, rotate right.

Results: Bench Press 155-170-185-155lbs. 10 reps in last set. Metcon 15:02.

HPCs then Bike, Devil Press and Step Ups

By | | , , , ,
1 Comment

Take 15 minutes and work up to a heavy

  • 3 x Hang Power Clean

Then for time

  • 2000m Bike Buy-in
  • 15 x Sandbag Devil Press @ 20kg
  • 30 x Alternating Sandbag Step Ups @ 20kg (total, 15 per leg)
  • 12 x Sandbag Devil Press @ 20kg
  • 24 x Sandbag Step Ups @ 20kg (total, 12 per leg)
  • 9 x Sandbag Devil Press @ 20kg
  • 18 x Sandbag Step Ups @ 20kg (total, 9 per leg)
  • 2000m Bike Cash-out

Results: HPC 140lbs/63kg. Metcon 16:47.