#GutcheckThursday – Workout of the Week – October 12, 2023

#GutcheckThursday - Workout of the Week - October 12, 2023

Some quick intervals are on deck for this week’s #GutcheckThursday!

Intended Stimulus

Fast! You should chose options today that let you perform each movement you see fast & unbroken. Modify the handstand push-ups as needed to perform all sets unbroken. Reduce the load on the walking lunge as needed to perform all 50 feet unbroken & send it on the run knowing you have 2 minutes of rest coming up. The goal of this workout is to achieve 1:1 rest, meaning you should aim to complete each round in 2 minutes. The complementary upper body/lower body movements in this workout will facilitate intensity as long as you scale & modify appropriately. Time cap yourself each round at 4 minutes, and look to modify the remaining rounds to finish under 4 minutes.

Movement Standards

The handstand push-up begins with arms fully extended, finishes at the bottom with head (not hair) tapping the ground, and at the top with arms fully extended again. Strict or kipping are fair game this week

The double KB front rack walking lunge begins with the kettlebells in front of the body or resting on the deltoids. Resting the bells on your traps or upper back is a back rack lunge and is a no rep. Walking lunges finish at the bottom, trail knee touching the ground and at the top with hips & knees in full extension

Adaptations / Modifications / Scales

As always, scale & modify to meet the intended stimulus this week

If getting inverted is not in the cards, consider a double DB Z-press with a challenging set of weights for a set of 10

Reduce the load on the lunge, consider scaling to a farmer’s carry lunge, modify to a single KB, or remove the load altogether if needed

Sub the run for a 200 m/150 m row or a 500 m/400 m bike