Nate

Twenty minutes of gymnastics skill under a steady fatigue tax.

The workout (AMRAP 20 min)

• As many rounds as possible in 20 minutes of:
• 2 Muscle-ups
• 4 Handstand push-ups
• 8 Kettlebell swings — 32 kg (2 pood) / 24 kg (1.5 pood)

Estimated time: 20 min · score = rounds. This is a skill-and-strength AMRAP where the muscle-ups and handstand push-ups gate your entire score, so consistency matters more than early speed. Move deliberately, keep every rep clean, and don't let fatigue turn your muscle-ups into misses. The heavy kettlebell swing is almost the 'rest' — settle your breathing there and reset before the next round of gymnastics.

Standards

• Muscle-up: from a hang to full lockout at the top of the rings, passing through the transition
• Handstand push-ups: head to floor, full lockout with heels to the wall
• Kettlebell swing: bell finishes directly overhead, arms locked (American swing)
• Score is total rounds plus reps completed in 20 minutes (14 reps per full round)

Scaling

• Sub jumping / banded muscle-ups or 6 pull-ups + 6 dips per round
• Scale HSPU to pike push-ups or reduce to 2 reps
• Drop the kettlebell to 24/16 kg to keep the swings unbroken

Coaching tips

• Treat the muscle-ups as singles with a clean setup — misses cost far more than a short pause.
• Kip the handstand push-ups efficiently to save your shoulders for the full 20 minutes.
• Use the kettlebell swings to catch your breath, then walk straight back to the rings.

In honour of

Honours U.S. Navy SEAL Chief Petty Officer Nate Hardy, killed February 4, 2008, during combat operations in Iraq. He was on his fourth deployment.

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