Category Archives: Task Based

For time, perform x rounds of…

Turkish Getups, Back Squats and Split Squats

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3 rounds of

  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Forearm Saw

Then 3 rounds of

  • 3 x Turkish Getups

Then take 15 minutes and work up to a hravy

  • 5 x Back Squat

Finally every 3 minutes for 9 minutes

  • 10 x Rear Foot Elevated Split Squats per side with 24kg Kettlebell in one hand (opposite to working leg)
  • Rest 30 seconds between sides

Results: TGU 10-14-16kg. Back Squat 200lbs.

Bench Press and Pushups then Row, Dips and Power Cleans

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4 rounds

  • 6 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Dynamic Pushups

Then 5 rounds for time

  • Row 14 Calories
  • 7 x Dips
  • 7 x Power Cleans @ 110lbs

Results: Bench 165lbs (improved a lot since the last tme I did 6 reps in Nov 2020… 150lbs). Metcon 11:58.

Weighted Pullups and Pistols then Row

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Warm up with 5 rounds of

  • 5 x Sots Press with Empty Bar
  • 5 x Goblet Squat @ 24kg
  • Rest 1 minute

Then 3 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 3-5 x Pistol Squat per leg

Then for time

  • Row 1000m
  • Rest 3 minutes
  • Row 500m
  • Rest 2 minutes
  • Row 250m

Results: 1000m 3:56, 500m 1:56, 250m 0:57, total 12:49.

Presses and Rows then KBS, Burpees, Pullups and Presses

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5 rounds

  • 6 x Strict Press
  • Rest 30 seconds
  • 5 x Bent Rows @ 24kg per side
  • Rest 90 seconds

Then for time

  • 15 x Kettlebell Swings @ 32kg
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 45 x Pullups
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 15 x Kettlebell Swings @ 32kg

Results: Strict Press 65-80-95-105-115lbs. Metcon 9:40. Not bad for having come up with this myself. Was wanting something between 8 and 12 mins and hit that right on.