Post rounds completed to comments.
Compare to 180905.
Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings
♀ 1-pood kettlebell
♂ 1.5-pood kettlebell
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings
Mayhem Gymnastics:
3 sets @25%
--rest 30 seconds between sets-
---rest 90 seconds--
2 sets @30%
--rest 30 seconds between sets-
---rest 90 seconds--
1 sets @35%
---rest 2 minutes ---
Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1
[The % is based off of week one number only, NOT the combination of strict and kipping].
For example:
1 minute max was 20 reps
take 3 sets @25% of 20 reps
then do same for the 2 & 1
*round up
*Scale Handstand Push Up to Box
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Mayhem Gymnastics:
3 sets @25%
--rest 30 seconds between sets-
---rest 90 seconds--
2 sets @30%
--rest 30 seconds between sets-
---rest 90 seconds--
1 sets @35%
---rest 2 minutes ---
Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1
[The % is based off of week one number only, NOT the combination of strict and kipping].
For example:
1 minute max was 20 reps
take 3 sets @25% of 20 reps
then do same for the 2 & 1
*round up
*Scale Handstand Push Up to Box
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For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
Post time to comments.
Compare to 181013.
Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.
Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.
Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups
Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.
Scaling:
Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.
Intermediate Option:
2 rounds for time of:
50-cal. row
15 handstand push-ups
Beginner Option:
2 rounds for time of:
25-cal. row
25 assisted push-ups
Compete:
2 - 2 - 2 - 3min of work
-1min rest b/t sets-
In each window perform
10 Clusters (155/105)
-then-
max reps Squat Snatch (155/105)
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M30:
For Time
45 Hand Release Push Ups
60 Alternating Box Step Ups (Total)
90 Alternating Stepback Lunges (Total)
"Desertstalker Scorpion Minimal"
For Time
30 Strict Handstand Push Ups
60 Alternating Dumbbell Snatches (50/35)
90 Ab Mat Sit Ups
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