Category Archives: Task Based

For time, perform x rounds of…

Pullups, Dips, Barbell Rows and Pushups

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After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.

3 rounds of

  • 3 x Skin the Cat

Then 3 rounds of

  • 5-8 x Weighted Pullups @ 10kg
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds of

  • 10 x Barbell Rows @ 135lbs
  • 10 x Russian Pushups

Then 4 rounds

  • 4 x Single Kettlebell Straight Leg Situp @ 14kg per side
  • 16 x Slow Alternate Arm Mountain Climbers (r+l=1 rep)

For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.

Results: Dissapointed in my Pullups, could only manage 5. The rest was good.

Regionals Workout 12.4 (modified and scaled)

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For time

  • 50 x Back Squat @ 95lbs
  • 40 x Pullups
  • 30 x Shoulder to Overhead @ 95lbs
  • 50 x Front Squats @ 65lbs
  • 40 x Pullups
  • 30 x S2OH @ 65lbs
  • 50 x Alternating Overhead Reverse Lunges @ 45lbs (25 per leg))
  • 40 x Pullups
  • 30 x S2OH @ 45lbs

Results: 28:42. Rx uses weights at 135-85-65lbs and Overhead Squats instead of Reverse Lunges.

Front Squats and RFE Squats then DU, Russian Twist, Cleans and HSPU

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 5 x Rear Foot Elevated Front Rack Split Squat per Leg @ 50% of 3RM above

Then 6 rounds for time

  • 8 x Hang Squat Clean @ 50% of 3RM above
  • 30 x Double Unders
  • 8 x Handstand Pushups
  • 8 x Russian Twist

Results: Got up to 200lbs for the Front Squats. Wasn’t pretty, probably should have taken a rest day. Used 100lbs for the RFE Squats and Cleans. Metcon 19:37.

Weighted Pullups then HSPU, Burpee Pullups, Thrusters and BJO

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Take 10 minutes and work up to a heavy

  • 5 x Landmine Front Squats
  • 5 x Landmine Overhead Press

Every 3 minutes for 9 minutes

5-8 x Weighted Pullups @ 10kg

Then 3 rounds for time

  • 6 x Handstand Pushups
  • 12 x Burpee Pullups
  • 18 x Sandbag Thrusters/Wall Balls
  • 24 x Box Jump Overs

Results: Metcon 14:45.

Got up to 65lbs with the Landmines. Getting the bar into position and foot placement were the challenges. Below is what I found worked for the feet.

Foot Placement

Core Work then 300 Kettlebell Swings and some Deadlift

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3 rounds

  • 10 x Pike Lift over Medicine Ball (r+l=1 rep)
  • 15 x Straight Leg Situps
  • 25 x Mountain Climbers with Hands on Medicine Ball (r+l=1 rep)

Then 3 rounds for time

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Deadlift @ 255lbs/115kg
  • 15 x Kettlebell Swings
  • 3 x Deadlift
  • 25 x Kettlebell Swings
  • 3 x Deadlift
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.