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“210409”

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254 3
  • For Time
  • 3 Rounds of:
  • 10 Strict Handstand Push-Ups
  • 10 Dumbbell Hang Power Cleans (2x50/35 lb)
  • 50 Double-Unders
  • Rest 1 minute
  • Then, 3 Rounds of:
  • 10 Kipping Handstand Push-Ups
  • 10 Dumbbell Shoulder-to-Overheads
  • 50 Double-Unders
  • Time Cap: 10 minutes
  • OR
  • For Time
  • 60 GHD Sit-Ups
  • 6 Rope Climbs (15 ft)
  • 60 Alternating Pistols
  • 50 GHD Sit-Ups
  • 5 Rope Climbs (15 ft)
  • 50 Alternating Pistols
  • 40 GHD Sit-Ups
  • 4 Rope Climbs (15 ft)
  • 40 Alternating Pistols
  • 30 GHD Sit-Ups
  • 3 Rope Climbs (15 ft)
  • 30 Alternating Pistols
  • Time Cap: 20 minutes

See: “Quarterfinals 21.1” or “Quarterfinals 21.2”

Choose one workout to perform for today. Then, with a running clock, complete the prescribed work as fast as possible (“For Time“).

Score is the time on the clock when the workout is completed.

Scaling Options

If choosing Quarterfinals 21.1, 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 Quarterfinals 21.2, 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
For Time
3 Rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Hang Power Cleans (2×40/30 lb)
30 Double-Unders

Rest 1 minute

Then, 3 Rounds of:
15 Push-Ups
10 Dumbbell Shoulder-to-Overheads (2×40/30 lb)
30 Double-Unders

Time Cap: 10 minutes

OR

For Time
50 GHD Sit-Ups
5 Rope Climbs (15 ft)
50 Alternating Pistols

40 GHD Sit-Ups
4 Rope Climbs (15 ft)
40 Alternating Pistols

30 GHD Sit-Ups
3 Rope Climbs (15 ft)
30 Alternating Pistols

Time Cap: 20 minutes

Beginner
For Time
3 Rounds of:
10 Push-Ups
10 Dumbbell Hang Power Cleans (2×15/10 lb)
50 Single-Unders

Rest 1 minute

Then, 3 Rounds of:
15 Push-Ups
10 Dumbbell Shoulder-to-Overheads (2×15/10 lb)
50 Single-Unders

Time Cap: 10 minutes

OR

For Time
40 Sit-Ups
4 Rope Climbs From Lying to Standing
40 Walking Lunges

30 Sit-Ups
3 Rope Climbs From Lying to Standing
30 Walking Lunges

20 Sit-Ups
2 Rope Climbs From Lying to Standing
20 Walking Lunges

10 Sit-Ups
1 Rope Climbs From Lying to Standing
10 Walking Lunges

Time Cap: 20 minutes


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