Workout Description

Why This Workout Is Very Hard

Advanced gymnastics (handstand walk) plus heavy overhead lunges demand high shoulder stability, midline control, and mobility. The GHD volume (75 total) taxes hip flexors and trunk endurance, compounding balance and overhead positioning. While total reps are moderate, movement complexity and the heavy load make this workout challenging for most Rx athletes and punishing when pacing or positions break down.

Benchmark Times for Midline March

• Elite: <15:00
• Advanced: 17:00-18:00
• Intermediate: 19:00-20:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Seventy-five GHD sit-ups and sustained overhead support during lunges require repeated contractions and posture holding, challenging trunk and shoulder endurance significantly.
• Flexibility (7/10): Efficient overhead positions and thoracic extension are essential for stable lunges; GHD sit-ups demand hip extension and spinal control through a large range.
• Strength (6/10): Overhead lunges at 155/105 require meaningful pressing strength, overhead stability, and midline strength to keep the bar fixed while stepping under load.
• Endurance (5/10): No monostructural cardio, but continuous movement and limited rest windows create a moderate aerobic demand across three rounds of high-skill, controlled work.
• Speed (4/10): There are opportunities to move quickly on GHDs and transitions, but HS walk resets and careful lunges keep overall cadence moderate.
• Power (3/10): Minimal explosive elements; emphasis is on control and positioning rather than rapid force production or high-velocity barbell cycling.

Movements

• Overhead Walking Lunge
• Handstand Walk
• GHD Sit-Up

Scaling Options

Scale to: 15–20 GHDs or anchored sit-ups • 50-ft bear crawl or 3–4 wall walks in place of HS walk • Overhead lunge 115/75 (or 95/65) or front-rack/DB walking lunges

Scaling Explanation

These options preserve midline demand, shoulder loading, and balance while reducing skill and load so athletes can keep moving with solid positions.

Intended Stimulus

A controlled grind that keeps your midline lit the entire time. Move purposefully on GHDs, then stay calm and consistent through handstand walk segments without redlining. Aim to lunge overhead in large, unbroken chunks with a rock-solid lockout. Breathing should stay steady; the focus is balance, bracing, and maintaining quality positions under fatigue.

Coach Insight

Pace the GHDs to 1–2 short breaks max (e.g., 15-10). Handstand walk in confident chunks; don’t force a failing set. Lunge in 25–50 feet with zero re-racks. One tip: Lock ribs down, squeeze glutes, and punch the bar to the ceiling—midline first, then step. Avoid: overextending on GHDs, soft elbows overhead, and rushing HS attempts that lead to frequent resets.

Benchmark Notes

Times are in seconds from slowest (L1) to fastest (L9). If you’re near 20 minutes, you’re around L5. Faster athletes who keep HS walks and lunges unbroken will finish closer to 15–17 minutes. Breaking frequently or failing HS walk segments will drift toward the cap.

Modality Profile

Two of the three movements are gymnastics (GHD sit-ups and handstand walks), driving a majority of the time. The weightlifting portion is the overhead walking lunge, which typically takes longer per segment but appears once per round. No monostructural elements are included.

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