Mobility & Activation
Three sets of:
1-2 Minutes Assault or Echo Bike @ 50-60% effort
30 Second Single Arm Overhead Hold each arm
30 Second Supinated Grip Hang from Pull Up Bar
and then …
Upper Body Warm-Up Series (10-12 reps each)
Warm-Up
Three sets of:
5-8 Push Ups
30 Second Front Leaning Rest
4-6 Pronated Grip Strict Pull Ups
10 Single Arm Ring Rows
A.
Complete as many reps possible in 60 seconds of each movement:
Strict Handstand Push Ups (55+: Strict Handstand Push Ups to 5″ riser)
Rest 60 seconds
Weighted, Drag, or Regular Rope Double Unders
Rest 60 seconds
Toes to Bar
Rest 2 minutes; Repeat for a total of TWO sets
You may break your reps up into multiple sets. This is an accumulated score within the minute but compare set 1 to your results from August 16, 2022.
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Scaling Options for Double-Unders (choose one of the following):
Single-Unders
Tuck-Ups
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
B.
35-49:
Five rounds for time of:
15 Toes to Rings or GHD Sit Ups
15 Push Ups
Followed by…
Five rounds for time of:
25-Foot Handstand Walk
10 Toes to Bar
If you don’t have HS Walks then please substitute with 3 Wall Walks each round
50-54:
Five rounds for time of:
10 Toes to Rings or GHD Sit Ups
10 Push Ups
Followed by…
Five rounds for time of:
10-Foot Handstand Walk
10 Toes to Bar
If you don’t have HS Walks then please substitute with 2 Wall Walks each round
55+:
Five rounds for time of:
10 Toes to Rings or GHD Sit Ups
10 Push Ups
Followed by…
Five rounds for time of:
2 Wall Walks
10 Toes to Bar
C.
Three sets of:
Dumbbell Incline Bench Press x 8 reps
Rest as needed
Three sets of:
Dumbbell Reverse Flys x 15 reps @2222
Rest as needed
Athlete Notes:
More volume accumulation. You will first test your max reps so make sure you know how many reps you did back on August 16, 2022. Remember, this isn’t max unbroken reps but max reps accumulated in 60 seconds so break up accordingly.
The first section of the conditioning is intended to light your core and shoulders up. Then we are testing your shoulder and core endurance in the second portion by asking you to kick up into a handstand (or wall walks) after having an elevated heart rate and fatigued core. You are welcome. 🙂
For the first section, drop off the rings and go straight into your push-ups, then right back up to the rings. We’re looking for unbroken on the rings and break as needed on the push-ups so pace and customize the reps accordingly. This should be fast, quick transitions. After the 5th round it’s time to kick straight up into a handstand or walk right up the wall. If you’re proficient we expect the designated feet to be unbroken, then run back to the pull-up bar and start knocking out the toes to bar with the goal of keeping those unbroken. If you’re a little less proficient on the gymnastics, just accumulate the handstand walk or 4-5 attempts and then move to the toes to bar. All in we’re looking for this workout to take less than 5-6 minutes for the first section, and then less than 5-6 minutes for the second section.
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.
Assault Bike or Echo Option
Complete for times:
70/50 Calorie Assault or Echo Bike
Rest 3 minutes
70/50 Calorie Assault or Echo Bike
Rest 4 minutes
70/50 Calorie Assault or Echo Bike
RETEST! Compare to August 16, 2022