Category Archives: Task Based

For time, perform x rounds of…

Pullups, Muscle Ups, T2B and DUs

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Every 30 seconds for 10 minutes

  • 1 x Explosive Weighted Pullup @ 10kg

Then accumulate

  • 20 x Jumping Muscle Ups

Then for time

  • 100 x Double Unders
  • 20 x Toes to Bar
  • 80 x DU
  • 20 x T2B
  • 60 x Double Unders
  • 20 x Toes to Bar
  • 40 x Double Unders
  • 20 x Toes to Bar
  • 20 x Double Unders
  • 20 x Toes to Bar

Results: Metcon 13:45.

Pike Lifts, Deadlifts and Box Jumps

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4 rounds of 30 seconds work/30 seconds rest

  • Pike Lift Hold

5 rounds

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

Then 10 rounds for time

  • 10 x No Touch Deadlift @ 165lbs/75kg (stop just below the knee)
  • 10 x Box Jump
  • Rest 40 seconds

Results: Metcon 15:01 including rests. Low Deadlift weight meant I could do all rounds unbroken… worked out well.

Bench Press and Pushups then Burpees, Bent Rows, Push Press and HSPU

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5 rounds

  • 3 x Bench Press @ 90-95% of 1RM

Then accumulate

  • 100 x Alternating Pushups with 1 hand on floor, 1 hand on raised (switch/break as needed)

Then, inspired by theboxprogramming WOD from June 19…

3 rounds for time

  • 15 x Burpees
  • 10 x Single Kettlebell Bent Rows @ 16kg per side (complete one side then do the other)
  • 5 x Handstand Pushups

Rest 4 minutes, then 1 round for time of

  • 45 x Burpees
  • 30 x Single Kettlebell Bent Rows @ 16kg per side
  • 15 x Push Press @ 95lbs

Results: Used 190lbs for the Bench Press. For the Pushups, put my raised hand on the ball of a Kettlebell switched sides after 5-10 reps. Metcon 7:44 and 6:03.

T2B and Front Squats then Pullups and Goblet Squats

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5 rounds of

  • 3 x Strict Toes to Bar with slow eccentric descent 3xx2
  • 3 x Front Squats with slow eccentric descent 3xx2 @ 70-75%

Then 21-15-9 of

  • Strict Pullups
  • RFE Goblet Squats @ 24kg Left Leg Raised
  • RFE Goblet Squats @ 24kg Right Leg Raised

Results: Used 155lbs for the FS. Metcon 10:53.

Strict Press then Push Press, Front Squat and Row

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CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36