Kalyan Souza’s Workout of the Week
Today’s workout is programmed by 2023 CrossFit Games rookie, Kalyan Souza. The “Brazilian CrossFit Cowboy” is a PRVN Fitness athlete and took second place at the 2023 Copa Sur, the South America Semifinal.
3 Rounds for Time:
- 40 GHD Sit-Ups
- 30/24 Calorie Ski
- 20-meter Handstand Walk
- 15 Strict Handstand Push-Ups
Time Cap: 22 Minutes
Scaling Options: Athletes can adjust the GHD sit-ups to V-ups or regular abmat sit-ups, keeping the rep scheme the same. If a SkiErg is now available, athletes can substitute a rower with the same calories. The handstand walk can be adjusted to 6 wall walks per round and athletes can adjust to kipping handstand push-ups, if necessary.
Advice from Kalyan: “This is a lot of midline and shoulder strength / endurance, so make sure to pace yourself accordingly based on your strengths and weaknesses and choose the right scaling if needed. This is also a long workout (20+ minutes for most) so don’t go into the first round with a sprint mentality. Break early and often on the handstand walk and handstand push-ups if you need to so you don’t blow up your shoulders. And have fun!”
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