Mobility, Activation & Warm-Up
400 Meter Easy Run
Followed by …
Alternating Reverse Lunge x 8-10 reps
Alternating Lateral Lunge x 8-10 reps
Perfect Stretch x 4-5 reps
and finish with …
Floor Slides x 5-8 reps
200 Meter Medium Pace Run
30 Plank Shoulder Taps as fast as possible
A.
One set of:
Kick to Handstand on Wall (with hands turned out) x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 12-14 reps
Interval 2 – Handstand Walk x 1-3 meters
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Walk x 40 seconds (max distance)
*Accumulate distance as necessary or complete Max Donkey Kicks
Interval 2 – Freestanding Handstand Marching x 30-40 seconds
B.
Six sets for times of:
22/15 Calorie Echo Bike (55+: 20/12 Calorie Assault Bike)
4 Power Clean & Jerks*
Rest 3 minutes
*Sets 1-3 @ 65%
*Sets 4-6 @ 70%
C.
Two sets of:
20 Death Marches
50 Foot Forward Monster Walk
50 Foot Backward Monster Walk
D.
35-54:
Complete as many rounds and reps as possible in 7 minutes of:
25 Double Unders
15 Air Squats
5 Strict Handstand Push-Ups
55+:
Complete as many rounds and reps as possible in 7 minutes of:
25 Double Unders
15 Air Squats
5 Strict Handstand Push-Ups to 5″ riser
Cooldown
3 Minutes Walk focusing on brining your heartrate down.
Conditioning Training Note
Gymnastics Skill Work
Time to test out how well these handstand walking drills have been working for you! I am a fan of doing lots of drill work but also just getting up on your hands and practice walking. Grab a spotter to be safe but get up on your hands and start moving! Trust yourself!
Clean & Jerk
This is shaping up to be one of our favorite progressions for the week; conditioning + barbell work! You’ll start off on the bike and then head to the barbell for your clean and jerks. Every set will be bike calories followed by 4 clean and jerks. You get 3 minutes of rest after each set so we want you going HARD on the bike + clean and jerk! So rev up those RPMs and pump that bike; quickly get off and go right to your barbell. Quick singles here (for the most of you) and then use the first 90 seconds of rest to bring the heartrate down. Then change out the weights for the next set. Have so much fun with these sets!
Strength Accessory Work
Glutes, glutes, glutes! Death marches (glutes and hamstrings) + banded monster walks = strong posterior chain. Use a band that is tight and will be challenging but should still allow you to do the sets unbroken.
Conditioning
Bodyweight 7 minute AMRAP is up next! 7 minutes of bodyweight at a high intensity is actually a long time. So start off at a reasonable pace (like a 7/10 effort) so you can consistently keep moving for the 7 minutes. Quick, easy squats into smooth double unders and right up to your strict handstand push-ups. Try to set up next to the wall so your transitions are quick. Make a note of your time after round 1 and try to keep that same pace for each round for the remainder of the 7 minutes.
Scaling Options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
1 Wall Walk for every 2 sHSPU
Timeline:
0:00-15:00 – Warm-Up
15:00-25:00 – Gymnastics Skill Work
25:00-30:00 – Transition
30:00-55:00 – Clean & Jerk
55:00-60:00 – Transition
60:00-75:00 – Strength Accessory Sets
75:00-80:00 – Transition
80:00-87:00 – Conditioning
87:00-90:00 – Cooldown