Workout of the Day


For Time:
100-meter Sandbag Carry
100ft HSW
50 GHD Sit-Ups
25 Burpee Box Jump Overs

Men: 150lbs
Women: 100 lbs


WODprep Strategy Top Tips:

First up, we’ve got a 100-meter Sandbag Carry. Now, don’t go all-out right from the start. Pace yourself! Find a steady rhythm that allows you to maintain control over that sandbag. Use your legs and core to generate power and keep a tight grip. And don’t forget to breathe – it’s crucial to keep your energy levels up.

Next on the agenda is a 100ft Handstand Walk. If you’re a handstand walking pro, go for unbroken sets. But if you’re still working on your handstand skills, no worries! Scale it down by doing handstand holds against a wall or even some shoulder taps. The key is to maintain a tight core and shift your weight with controlled steps.

Now let’s talk about those 50 GHD Sit-Ups. Break the set into smaller, manageable sets. Your core muscles are going to get a good workout here, so engage them and use your arms for momentum. If GHD sit-ups are too challenging, regular sit-ups or anchored sit-ups on an ab mat are great alternatives.

Last but not least, we have 25 Burpee Box Jump Overs. These bad boys require some serious explosive power and coordination. Focus on maintaining good form throughout your burpees, making sure your chest touches the ground, and you fully extend at the top of the jump.


Looking to build strength with zero equipment? You can make huge Handstand Push Up gains by following these 7 levels in my video!


Free Handstand Push Up Guide
Or, get there quicker with our 8 week Handstand Push Up Power course, results guaranteed –

Free Handstand Walk Guide
Or, try our 8 week HSW skill course, complete with coaching and fully guaranteed to get you results –

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