Category Archives: Task Based

For time, perform x rounds of…

Back Squats, Bench Press and Pullups

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Skipping the Metcon today and combining a couple of my strenght progressions into one workout.

3 rounds of

  • 12 x Back Squat @ 75% of 3RM

Then 3 rounds of

  • 12 x Bench Press @ 95% Body Weight

Then 3 rounds of

  • 6 x Weighted Pullups @ 10kg

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10 x L-Sit Dips

Results: Used 170lbs for the Back Squats and 150lbs for the Bench Press. Back Squats done as shown. Bench Press 12-10-7 reps, worse than last time by 2 reps. Maybe next time…

Deadlifts, Mountain Climbers and Kettlebell Swings

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4 rounds of

  • 8 x Single Leg Deadlift @ 32kg Left
  • Rest 30 seconds
  • 8 x Single Leg Deadlift Right
  • Rest 60 seconds

This one was inspired by Street Parking’s “Pyramids of Giza” Vault WOD…

For total time over all 3 parts

  • 40 x Mountain Climbers (r+l=1 rep)
  • 20 x Kettlebell Swings @ 32kg
  • 40 x Mountain Climbers

Rest 1 minute then

  • 40 x Mountain Climbers
  • 40 x Deadlift @ 185lbs
  • 40 x Mountain Climbers

Rest 1 minute then

  • 40 x Mountain Climbers
  • 20 x Kettlebell Swings @ 32kg
  • 40 x Mountain Climbers

Results: Metcon 13:41

Burpees, Cleans, Push Presses and Front Squats

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Modified version of the ‘Shitshow 230314’ WOD from wodwellcf.

10 rounds for time, with a work rest ratio of 1:1 (for example if the first round takes 28 seconds, then rest 28 seconds before the 2nd round, if the 2nd round takes 35 seconds, then rest 35 seconds before the 3rd round, etc… see below)

  • 3 x Burpees
  • 3 x Power Clean @ same weight as final Bear Complex weight from last week
  • 3 x Front Squat
  • 3 x Push Jerks/Press
  • 3 x Burpees
  • Rest 1:1

Results: Used 115lbs … 20:17. Nice format. For an extra challenge bump it up to 15 rounds (Rx).

Back and Split Squats then Pullups, Push Ups and Air Squats

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6 rounds of

  • 4 x Back Squat @ 90% of 3RM

Then 2 rounds

  • 8 x RFE Split Suqats @ 24kg in Goblet Hold per Leg

6 rounds for time wearing a 10kg weight vest for all 3 movements

  • 6 x Pullups
  • 12 x Pushups
  • 18 x Air Squats
  • Rest 1 minute

Results: Used 210lbs for the Back Squats. Metcon 10:03.