An aggressive triplet adapted from our friends at Mayhem Athlete is on deck for this week’s #GutcheckThursday!
This workout is designed with a 16 minute time cap in mind, finishing each round in 4 minutes or faster. You should approach this workout with the mindset of completing all movements in at least the first round unbroken. Faster times may be near 12-14 minutes this week for those that can handle high volume handstand push-ups & heavy lunging unbroken.
Kipping or strict is on board this week for handstand push-ups. Your first rep after kicking up must initiate from a locked out position, head (not hair) touches the ground before returning to a locked our arm position
The strict Abmat sit-up is performed with arms at 90 degrees or lower in front of the body, utilizing no momentum to perform the sit-up, feet butterflied together. Shoulders must pass over hips at the top and shoulderblades touch the ground at the bottom to complete the repetition.
The double kettlebell front rack walking lunge begins with kettlebells on the floor and moving them to the front rack position, defined here as any position where you physically have hand contact with the handles & the bells are touching some part of your shoulder. The trail knee must make physical contact with the ground and both legs must reach full extension of the hips & knees before you can “step-through” or “step-to” your next rep
Adaptations / Modifications / Scales
Choose a handstand push-up option & rep scheme that will let you complete 20 reps in no more than 4 sets (5/5/5/5). Modify to a box handstand push-up or double DB Z-press as needed to maintain a vertical pressing stimulus
Modify the strict Abmat sit-up as needed
Reduce the load on the walking lunge as needed to complete at least 25 ft. unbroken. Modify to an easier carry variation as needed