#GutcheckThursday – Workout of the Week – February 22, 2024

#GutcheckThursday - Workout of the Week - February 22, 2024

A short but nasty chipper of dumbbells & gymnastics is on deck for this week’s #GutcheckThursday! If you hated this one, you have Extremity Management Division member @kristen.nett.dpt to thank 🙂

Intended Stimulus

This workout will be redundant on upper body pulling & pressing as the front rack work affords no rest between the handstand push-ups and toes-to-bar. Aim to keep each movement to 1 minute, with 3-5 rounds being a great score this week. Choose a handstand push-up & toes-to-bar option that allows no more than 2 breaks, with dumbbell weights allowing for unbroken lunges & cleans.

Movement Standards

The strict handstand push-up begins in a full lockout, head tapping the ground at the bottom before returning to a full lockout at the top

The dumbbell front rack lunge consists of one head of each DB resting on the shoulders, trail knee contacting the ground, with hips & knees of both legs reaching full extension before performing another lunge step

Toes-to-bar finishes at the top, feet contacting the bar at the same time between the hands and at the bottom with feet extending behind the bar/uprights

The dumbbell power clean finishes at the top with one head of the dumbbell contacting the shoulders, elbows in front of body, and at the bottom with one head of the dumbbell contacting the ground

Adaptations / Modifications / Scales

Consider 1-2 Abmats this week to reduce the ROM on the handstand push-ups. If you need more than 2 Abmats, scale to a box HSPU, pike HSPU, or double DB Z-press.

Scale the load on the dumbbell movements to match the intended stimulus. If needed, consider using just 1 dumbbell.

Modify the toes-to-bar to kipping straight leg raises, knees-to-elbows, knee raises, or if being on the rig is not in the cards this week, modify to V-ups or Abmat sit-ups