Category Archives: Task Based

For time, perform x rounds of…

Shoulder Strength plus Double Unders

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Trying out some shoulder strength work as rehab.

  • 10 x Banded Pull
  • 10 x Banded Press
  • 30 x Banded Pulses (10 down, 10 middle, 10 up)
  • 30 second Palloff Press

Double Under Flight Simulator. For time

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 x Unbroken Double Unders

Results: Metcon 9:37. Missed on the outbound round of 20 and the return round of 40. Otherwise needed only one attempt at each.

Ab Work then SDL and DUs

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A couple of ab workouts from Kari Pierce’s Instagram…

4 rounds of 30 seconds on/30 seconds off

Get in Russian Twist position without any weight, then simulate rope climb with arms.

Then a 1-10 ladder of

Then for time a 2-4-6…20 ladder of

  • Single Leg Deadlift @ 15kg (do all reps on one leg before switching to next)
  • Between each round 30 Double Unders

Results: Interesting combo, Single Leg Toe Touches were hard as were the SDL, even with the light weight. Metcon 17:22.

Cleans then Strict Press

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3 rounds of the following complex starting with empty bar

  • 3 x Hang Power Clean
  • 3 x Front Clean
  • 3 x Power Clean
  • 3 x Squat Clean

Every 2 minutes for 16 minutes

  • 3 x Squat Clean @ 65%
  • 2 x Squat Clean @ 75%
  • 2 x Squat Clean @ 80%
  • 1 x Squat Clean @ 85%
  • 1 x Squat Clean @ 90%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%

Then 5 rounds (still working on my shoulder)

  • 5 x Strict Press @ 95lbs

Results: Squat Clean 95-115-125-135-145-150-155-160lbs.