Scaling:
This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.
Intermediate Option:
4 rounds for time of:
1-min. handstand hold
21 toes-to-bars
Beginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups
For Max Reps in 22 minutes
1 min Pull-Ups 1 min Air Squats 1 min Kettlebell Swings (24/16 kg) 1 min Double-Unders 1 min Push-Ups 1 min Sit-Ups 1 min Lunges (40/20 kg) 1 min Strict Presses (30/15 kg) 1 min Mountain Climbers 1 min Dumbbell Push Pressses (20/10 kg) 1 min Box Jumps (24/20 in) 1 min Shuttle Runs (10 m) 1 min Wall Ball Shots (9/6 kg) 1 min Ball Slams (9/6 kg) 1 min Burpees 1 min Bench Presses (50/35 kg) 1 min Deadlifts (80/60 kg) 1 min Wall Sit 1 min Plank Hold 1 min Rope Climbs (15 ft) 1 min Toes-to-Bars 1 min Dumbbell Snatches (25/15 kg)
3 min. of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
Post time to comments.
Compare to 200304.
Scaling:
Reduce the interval duration and modify to a challenging static hold.
Intermediate Option:
3 rounds for time of:
2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set.
Beginner Option:
3 rounds for time of:
2 min. of plank hold. Complete in as few sets as possible (AFSAP).
After each round, perform 3 burpees for each plank set.
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.
If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.
Post total reps/seconds for each exercise to comments.
Compare to 200523.
Scaling:
For all movements, choose modifications that are challenging but allow you to work consistently throughout all eight intervals. Watch “L-Sit Drills” and practice for the warm-up.
Intermediate Option:
Tabata box jump, 16/20-in. box
Reverse Tabata L-sit (10 on, 20 off)
Reverse Tabata handstand hold (10 on, 20 off)
Tabata sit-up
Tabata lunge
Beginner Option:
Tabata box step-up, 12/18-in. box
Tabata seated leg raises
Tabata plank hold
Tabata sit-up
Tabata lunge