Category Archives: Task Based

For time, perform x rounds of…

Power Cleans, Strict Press, Front Squats, Thrusters and TRX Atomic Pushups

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Take 5 rounds and work up to a heavy complex of

  • 1 x Power Clean
  • 2 x Strict Press
  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 10 x Thrusters @ 75% of weight from above complex

Then 10 rounds for time (time cap 15 minutes)

  • 8 x TRX Atomic Pushups
  • 8 x Hang Power Cleans 75% of weight from above complex

Results: Part 1 got to 135lbs/61kg. Used 100lbs/45kg for part 2 and the metcon. Metcon 13:58.

Pull then Push then Situps

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Just messing around and building a little bit of upper body strength.

3 rounds

  • 5 x Upright Rows @ 75lbs
  • 5 x TRX Reverse Rows with 10kg weight vest
  • 5 x Weighted Strict Pullups with 10kg weight vest
  • Rest 2 minutes

Then 3 rounds

  • 5-8 x Dips @ Bodyweight
  • 5 x Weighted Pushups with 10kg vest
  • 5 x Strict Press @ 95lbs
  • Rest 2 minutes

Then

30 x Barbell Situps

Results: Completed as shown. Had to do singles for the weighted pullups.

Pike Press and Pause Squats then Step Ups, Row and T2B

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3 rounds for form

  • 3-5 x TRX Pike Press (2222… 2 seconds plank, 2 seconds raise to pike, 2 seconds hold, 2 seconds return to plank)

Every 2 minutes for 12 minutes (6 rounds) work up to a heavy

  • 3 x Pause Back Squat (23X2 – 3 sec pause to bottom)

Then for time 27-21-15-9-3 of

  • Double DB Box Step Over @ 14kg per hand
  • Calorie Row
  • Toes to Bar

Results: Back Squat 135-165-175-185-190-195lbs/89kg. Metcon 19:49.

Bench Press then DB Snatches and T2B

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I found the Twisted Cross stretch to be good at preparing the shoulder for bench press.

Taken from the Repwerks WOD from June 29...

3 rounds of

  • Max effort Bench Press @ 75% of 1RM
  • Rest 90 seconds

Then EMOM for 10 minutes

  • 3 x Close Grip Bench Press

Then for time (reminded at breakfast last Sunday that I have not done these for a long time)

  • 100 x Alternating Dumbbell Snatches @ 20kg (50 per hand)
  • EMOM stop and do 5 x Toes to Bar

Results: Bench Press used 155lbs and 105lbs respectively. Max effort Bench 8-6-6 reps per round. Metcon 9:45.

Front Squats, Row and Pullups

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Every 3 minutes for 15 minutes

  • 3 x Front Squats
  • Rest 20-30 seconds
  • 3 x Weighted Pullups @ 10kg

Then for time

  • Row 1000m
  • 20 x Pullups
  • 40 x Front Squats @ 95lbs
  • 20 x Pullups
  • Row 1000m

Results: Front Squats 135-155-165-175-185-195lbs/89kg (new 3RM). Metcon 17:20. Could really feel the Squats on that last row.