Category Archives: Task Based

For time, perform x rounds of…

Strict Press then Wall Balls and Deadlifts

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From a Ketllebell Kings Instagram post, using a single 8kg Kettlebell, 2 rounds of

  • 1 minute Slow Mountain Climbers
  • 1 Minute Weighted Situp with Twist
  • 1 Minute Weighted V-Up
  • 1 Minute Weighted Flutter Kicks
  • 1 Minute Rest

Watch the link for a demo of the movements.

Then 4 rounds of

  • 6 x Strict Press @ 75% of 3RM
  • Rest 2 minutes

Then an old classic format… for time

  • 100 x Wall Balls @ 10kg or Sandbag Thrusters @ 20kg
  • EMOM Stop and do 3 x Deadlift @ 220lbs/100kg

Results: Used 110lbs for the Presses. Metcon 7:57.

Back Squats and Pullups then Gymnastics Work and a Bike Finisher

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4 rounds of

  • 6 x Back Squat @ 75% of 3RM
  • 6 x Weighted Pullups @ 10kg

EMOM for 10 minutes

  • 2 x Ring Muscle Up Transitions (start seated on floor)

The 5 rounds of

Then iFIT Bike routine finisher…

Results: Used 175lbs for the Back Squats. Was able to get both MUs in the same minute on most rounds. After round 5 raised the rings so my butt was off the floor.

Back Squats then Deadlifts, V-Ups and Burpee

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Giving Overhead Squats another try…

3 rounds of

  • 3 x Standing Sots Press with empty bar
  • 10 second Heel Elevated Overhead Squat Hold with Empty Bar

Then work up to a heavy

  • 3 x Back Squat

Then as finisher, a modified version of the Marston Benchmark WOD. 5 rounds for time (Rx is AMRAP in 20)

  • 1 x Deadlift @ 270lbs/122kg (Rx is 405lbs 🫤)
  • 10 x V-Ups (Rx is T2B)
  • 15 x Burpees

Results: Overhead Squats were doable but killed my shiulder sso not wasting my time… Back Squat 225lbs/102kg. Metcon 9:26. Nice heavy workout.

MU Work then MU, T2B and Run

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Accumulate 30 seconds

  • False Grip Hang from Bar with Lacrosse/Tennis ball

The EMOM for 4 minutes

  • 3 x Explosive Pullups as High as Possible

Then EMOM for 4 minutes

  • 5 x Kipping Pulls

Then based on Session 17 of the Street Parking Gymnastics program…

10 rounds for time

  • 2 x Bar Muscle Ups
  • 6 x Toes to Bar
  • Run 100m

Results: Metcon 15: 06. Great workout… only two failed attempts at the Muscle Ups, otherwise all unbroken. Wasn’t pretty though, so need to still work on that.

L-Sit Work then Deadlifts and Handstand Pushups

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Continuing L-Sit work… 3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then EMOM for 10 minutes

  • Even Minute –
    • 3 x Deficit Deadlift @ 1.5 Bodyweight from 10cm step
    • 3 x Box Jumps
  • Odd Minute
    • 3 x Deficit Handstand Pushups from Yoga Blocks
    • 3 x Dynamic Bozu Pushups (over and back = 1 rep)

Then as finisher did a 15k Bike routine on iFIT.

Results: Making good progreess on the L-Sits, was able to hold a full L-Sit at the end for 5 seconds, goal would be 30-45 seconds. Used 235lbs for the Deadlift. Bike took around 35 minutes.