" HANSEN "
5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell
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Scaling:
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups
Men: 1-pood kettlebell
Women: ½- pood kettlebell