Mobility, Activation & Warm-Up
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage.)
and then …
30-60 seconds of Elbow Iso Drill by coach Fritz
and finish with …
Two sets of:
200 Meter Run (nasal breathing only)
Band Pull Aparts x 10 reps (palms up)
Floor Slides x 5 reps
Kipping Knees to chest x 4-8 reps
A.
Take 10 minutes to play with your handstand walks! Try a few of the following drills:
Handstand Marching
Handstand Marching on Box
Wall Facing Handstand Marching
Wall Facing Handstand Walk
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Wall Facing Split Handstand Hold
B.
35-49:
For time:
1200 Meter Run
20 GHD Sit Ups OR 20 Toes to Bar
120 Foot Handstand Walk (20′ increments)
800 Meter Run
30 GHD Sit Ups OR 25 Toes to Bar
80 Foot Handstand Walk (20′ increments)
400 Meter Run
40 GHD Sit Ups OR 30 Toes to Bar
40 Foot Handstand Walk (20′ increments)
50-54:
For time:
1200 Meter Run
15 GHD Sit Ups OR 15 Toes to Bar
80 Foot Handstand Walk (10′ increments)
800 Meter Run
20 GHD Sit Ups OR 20 Toes to Bar
40 Foot Handstand Walk (10′ increments)
400 Meter Run
30 GHD Sit Ups OR 25 Toes to Bar
20 Foot Handstand Walk (10′ increments)
55-59:
For time:
1200 Meter Run
15 GHD Sit Ups OR 15 Toes to Bar
60 Foot Handstand Walk (5′ increments)
800 Meter Run
20 GHD Sit Ups OR 20 Toes to Bar
30 Foot Handstand Walk (5′ increments)
400 Meter Run
30 GHD Sit Ups OR 25 Toes to Bar
10 Foot Handstand Walk (5′ increments)
60+:
For time:
1200 Meter Run
10 GHD Sit Ups OR 10 Toes to Bar
20 Foot Handstand Walk
800 Meter Run
15 GHD Sit Ups OR 15 Toes to Bar
15 Foot Handstand Walk
400 Meter Run
20 GHD Sit Ups OR 20 Toes to Bar
10 Foot Handstand Walk
Time Cap: 30:00
Scaling Options for Handstand Walk (choose one of the following)
1 Wall Walk for every 10′
Bear Crawl
Scaling Options for GHD Sit-Ups or Toes-to-Bar
Weighted Sit-Ups (20/14 lbs medball; butterfly style and bring ball overhead to touch the ground and in then to the front of the feet)
V-Ups
Knees-to-Chest
Knees-to-Elbows
GHD Sit-Up Standard:
35-54 Men: 40″ from top of seat to floor
35-54 Women: 37″ from top of seat to floor
60+ Men: 37″ from top of seat to floor
60+ Women: 31″ from top of seat to floor
C.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 60 seconds
10 Single Arm Dumbbell Bench Press (each arm)
Rest 60 seconds
Athlete Note: Skills Day!! Play around with some handstand walking drills today in preparation for the workout. Get some touches on multiple drills but keep volume low so your shoulders are fresh for the workout. You should be really warm when you start the conditioning piece. You kick off the workout with a longer run that should be ran at your 5k pace (lets say a 7/10 effort). If you struggle with handstand walking while fatigued then slow your pace down to a 10k pace (lets say a 6/10 effort) so your heartrate is controlled.
For the 35-59 age groups you will be doing your handstand walks in increments! That means if you kick down before your designated increment then you will need to go back and start that section over again. Take a few extra seconds to rest if you feel like your breathing rate is high and you need to get composed for your handstand walks. I’d rather see someone take a few additional seconds to get composed than kick up into their handstand too soon.
Break up your GHD Sit-Ups so you don’t smoke your midline on the first set. You will need your midline on the handstand walks so quick breaks at the top, where you see fit, will be beneficial.
If the volume is a bit high for you try doing this as a partner workout. You and your partner will run together but then divide the handstand walk volume and GHD volume between each other.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
Run Interval Session
5 Minute Jog
Followed by …
Three sets of:
120 Seconds @ 10k Pace
120 Seconds Rest
Three sets of:
90 Seconds @ 5k pace
90 Seconds Rest
Three sets of:
60 Seconds @ Mile Pace
60 Seconds Rest
2-3 Minutes Cool Down Jog