For Time (31-38 min target): Descending Ladder: 15-12-9-6-3 Rounds of: - (32/24 kg) - - Rest 90 seconds between each round. Total reps per movement: 45 Total combined reps: 135 : American (overhead) : Full range, both feet touch simultaneously : Head to abmat, full lockout at top Score = Total Time including rest intervals
This is a moderate time-domain effort sitting in the 31-38 minute window, combining heavy cyclical power, gymnastic skill, and strict pressing strength in a descending ladder format. The structured 90-second rest intervals make this a true strength-skill piece rather than a pure conditioning grind — athletes should treat each round as a near-maximal quality effort, not a race to the finish. The primary challenge is threefold: sustaining American kettlebell swing power as the hip hinge fatigues, maintaining toes-to-bar efficiency as the midline accumulates volume, and preserving strict handstand push-up capacity as pressing strength degrades across rounds. The descending ladder is a mental and physical gift — each round gets lighter, but fatigue compounds. The intended adaptation is upper-body pressing endurance under accumulated fatigue, midline stability across mixed demands, and raw hip-hinge strength at a challenging load. Expect a hard sustained effort that tests your ability to manage output and stay technical when tired.
Treat rounds 1 and 2 (15 and 12 reps) as your 'money rounds' — controlled, deliberate, and unbroken if possible. The temptation is to sprint the set of 15 and then suffer for the rest of the workout. Resist it. For kettlebell swings at 32/24 kg, focus on a powerful hip snap, a relaxed but engaged grip, and letting the bell float momentarily at the top — do not muscle it overhead. Break your set of 15 into 9+6 or 8+7 if needed, with a quick 5-10 second reset. Toes-to-bar demand significant kip rhythm and lat engagement — if your kip falls apart mid-set, you lose all efficiency. Aim to do sets of 5-7 in round one, or 8+7 if you're confident in your swing. For strict HSPUs, this is your limiting movement — do NOT go to failure. Break early. In the round of 15, consider 5-5-5 or 6-5-4. In the round of 12, go 5-4-3. Use the 90-second rest to shake out your shoulders, regulate breathing, and mentally rehearse the next round. Common mistakes: burning out strict HSPU capacity on round one, breaking toes-to-bar rhythm by rushing, and ignoring midline bracing on the kettlebell swings. By rounds 9 and 6, you should feel strong and capable — use that momentum to push the pace in the final two rounds (6 and 3 reps) while maintaining full range of motion on every movement. Score includes all rest periods, so efficient transitions within each round matter.
Kettlebell Swings: Scale load to 24/16 kg for athletes who cannot complete 10+ unbroken American swings at Rx weight, or substitute Russian swings (eye-level) at the same load if overhead shoulder mobility is restricted. Toes-to-Bar: Scale to knees-to-elbows to maintain the midline demand, or knees-to-chest for athletes newer to gymnastics — avoid hanging knee raises as they remove the skill stimulus. Toes-to-bar may also be scaled by splitting reps into smaller, consistent sets (e.g., sets of 3-4) to preserve rhythm. Strict Handstand Push-Ups: This is the most common limiting movement. Scale to a 45-degree pike HSPU with feet elevated on a box for athletes who have 3-5 strict HSPUs but cannot sustain the volume — aim to match the pressing demand. Athletes with fewer than 3 strict HSPUs should use a Z-press (seated strict press) with dumbbells at a challenging but manageable load (35/20 lbs) or a dumbbell strict press standing. Volume modification: Reduce the ladder to 12-9-6-3 (total 30 reps per movement) for athletes newer to this style of work or those where any single movement would take more than 3-4 minutes per round unscaled.