“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
5 rounds for time of:
10 Strict Handstand Push-ups
20 Russian Kettlebell Swings, 70/53 lbs
30 AbMat Sit-ups
40 Double Unders
GENERAL
Looking for another longer effort today, lasting about 20-30 minutes
STRICT HANDSTAND PUSH-UPS
The big movement to consider today is the strict handstand push-ups
Choose a rep number or variation you can complete in 2-3 quick sets per round
If you have less than 10 reps unbroken when fresh, choose another variation or cut this number down to 3-5 reps
Movement Substitutions:
Reduce Reps
Double Dumbbell Strict Press
Hand Release Push-ups
RUSSIAN KETTLEBELL SWINGS
Choose a weight that you can complete in 2 sets each round
ABMAT SITUPS
*If athletes would like to use the GHD situp, we recommend performing 8-15 reps per round, dependent on level of athlete and core endurance. If ANY questions, please see the coach.
JUMP ROPE
Choose a variation or rep number that you can complete in 1 set per round
Movement Substitutions:
Reduce Reps
60 Single Unders
30 Seconds of Practice
STRATEGY
STRICT HANDSTAND PUSH-UPS
With 50 total reps, this is the movement we should definitely think about breaking early and often
Shoot for 2-3 sets from the first round
2 Sets: 5-5
3 Sets: 4-3-3
KETTLEBELL SWINGS
With the AbMat Sit-ups to follow, let’s push for big sets here
1 Set: 20
2 Sets: 10-10 or 12-8
ABMAT SIT-UPS
This is the only station we aren’t holding on to anything
Move at a steady pace and try to recover your breathing
DOUBLE UNDERS
Shoot for 1-2 sets here
1 Set: 40
2 Sets: 20-20
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