Tag Archives: Kneel-Stand

Handstand Practice and Back Squats then a Kneel Stand Tabata

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Take 15 minutes and work on Handstands.

Then every 3 minutes for 15 minutes

  • 5 x Back Squats
  • Rest 20 seconds
  • 10 x Weighted Pushups @ 20lbs (in weight vest or weigted backpack)

Then one 4 minute 20 second work/10 second rest tabata (8 rounds)

  • Sandbag Kneel Stand @ 70lbs/32kg

Alternate Sandbag from one shoulder to the other each rep. One Kneel Stand is a rep.

Results: Handstands worked well today. Back Squat 155-155-155-170-170lbs. Kneel Stand did not work that well, 70lbs was too heavy so only got in 25 reps.

Kneel-Stand, Renegade Rows, KBS and DUs

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8 rounds for time

  • 4 x Kneel-Stand with 50lbs Sandbag on Left Shoulder
  • 4 x Kneel-Stand with 50lbs Sandbag on Right Shoulder
  • 8 x Renegade Rows @ 14kg
  • 16 x Kettlebell Swings
  • 32 x Double Unders

Results:  For the kneel-stand, alternate legs for each rep.  Put the Sandbag on the floor to switch shoulders.  Definitely feel your core working with 50lbs on just one shoulder.  Probably should have gone heavier with the RRs, they were the easiest part.  Metcon 22:32.

Pushups, Situps, Pullups and Squats then DUs, Kneel-Stand and Russian Twists

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Back from vacation… went for a short 4k run yesterday, now some basic strength building to get into the swing of things again.

Every 30 seconds for 20 minutes move through each of the following stations (30 seconds per station, 10 rounds per station)

  • Station 1:  4 x Strict Pullups
  • Station 2: 8 x Pushups
  • Station 3: 12 x Situps
  • Station 4: 16 x Air Squats

Then 2 rounds (inspired by Fit2Day)

  • 50 x Double Unders
  • 10 x Kneel-Stand with 30lbs Sandbag on shoulder, switch shoulder per rep (down/up-left+ down/up-right is one rep)
  • 10 x Russian Twist (left+right is one rep)

Results:  Not one of the more exciting workouts but a good start.  Double unders went better than I thought they would after such a long break, first round missed at 34 reps, second round unbroken.