GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke #29

March 8, 2019

Muscle endurance on the menu today everybody! This is a different workout then we are used to in the Open. Most people will make it to the strict handstand push-ups and then struggle. Know your body on these. Don't look to the handstand push-up ninja for advice or in the middle of the workout because you may end up blowing up or getting disappointed (Shout out to Jarett Johnson). Know what sets will work for you and stick to it. If you are able to make it to the handstand walks, you need to SEND IT. That is the time to GO!

 

1. Warm-up
10:00 Ramping up in intesnity

10 alternating cossack squats

5 up-down dogs

10 second Handstand Hold

10 hollow rocks

 

2. Workout

19.3

For time:

200-ft. dumbbell overhead lunge, 50/35
50 dumbbell box step-ups, 50/35
50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes 

(1 dumbbell used the whole time)

 

3. Cool-down

5;00 easy bike, run, or row

 

4. Accessory

3 sets

15 sumo deadlifts (KB or Barbell)

15 Russian KB swings

Rest 2:00 between sets

 

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