5 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows
♀ 1.5-pood KB ♂ 2-pood KB
Post time to comments.
Scaling:
Select a load for the kettlebell that allows you to perform the first round of swings in two sets or less. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, practice the movement, and consider using AbMat sit-ups in the workout.
Intermediate Option / 4 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows
♀ 1.5-pood KB ♂ 2-pood KB
Beginner Option / 3 rounds for time of:
20 kettlebell swings
20 sit-ups
20 hip extensions
20 hanging knee raises
♀ 12-kg KB ♂ 16-kg KB