Hansen

Ninety reps a round with a heavy bell and a burning midline.

The workout (5 Rounds For Time)

• 5 rounds for time of:
• 30 Kettlebell swings — 32 kg (2 pood) / 24 kg (1.5 pood)
• 30 Burpees
• 30 GHD sit-ups

Estimated time: 20–35 min. This is a heavy-kettlebell and midline slog that rewards patience over aggression. The two-pood swings tax your grip and posterior chain, the burpees spike your heart rate, and the GHD sit-ups quietly demolish your abs and hip flexors round after round. Start conservatively, protect your midline on the GHD sit-ups if you are not conditioned to them, and keep the burpees at a relentless but breathable pace.

Standards

• Kettlebell swing: American, overhead to full lockout, 32/24 kg (2/1.5 pood)
• Burpee: chest and thighs to floor, jump and clap overhead at the top
• GHD sit-up: shoulders pass below the hips and touch, full sit-up to vertical
• Total volume: 150 swings, 150 burpees, 150 GHD sit-ups

Scaling

• Reduce kettlebell to 24/16 kg (1.5/1 pood)
• Substitute AbMat sit-ups for GHD sit-ups if not conditioned to them
• Drop to 3–4 rounds or 20 reps each

Coaching tips

• Break the swings into two sets early to save your grip for the later rounds.
• Ease into the GHD sit-ups; they punish anyone not adapted to the range.
• Keep the burpees slow and steady rather than sprinting into redline.

In honour of

Honours U.S. Marine Corps Staff Sergeant Daniel Hansen, an explosive ordnance disposal technician who died February 14, 2009 in Farah Province, Afghanistan when an IED he was working on detonated.

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