Workout of the Day
A.
Two sets of:
90 seconds to Handstand Walk for Max Distance
Rest 90 seconds
L-Sit x Max Hold
Rest 90 seconds
B.
Every 2 minutes, for 12 minutes (6 sets):
Weighted Pull-Up x 1 rep
*Goal is to build to a new 1-RM over the course of the 6 sets.
C.
MEN & WOMEN 40-49
Complete as many rounds and reps as possible in 6 minutes of:
10/6 Strict Handstand Push-Ups
20 Ring Dips
30 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
5/3 Strict Handstand Push-Ups
10 Ring Dips
15 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
MEN & WOMEN 50-54
Complete as many rounds and reps as possible in 6 minutes of:
10/6 Strict Handstand Push-Ups with a 2″ riser
20 Ring Dips
30 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
5/3 Strict Handstand Push-Ups with a 2″ riser
10 Ring Dips
15 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
MEN & WOMEN 55-59
Complete as many rounds and reps as possible in 6 minutes of:
10/6 Strict Handstand Push-Ups with a 2″ riser
20 Ring Dips
30 Wall Ball Shots (20 lbs to 9′ target/10 lbs to 9′ target)
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
5/3 Strict Handstand Push-Ups with a 2″ riser
10 Ring Dips
15 Wall Ball Shots (20 lbs to 9′ target/10 lbs to 9′ target)
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 6 minutes of:
10/6 Strict Handstand Push-Ups to a 4″ riser
20 Ring Dips
30 Wall Ball Shots (20 lbs to 10′ target/10 lbs to 9′ target)
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
5/3 Strict Handstand Push-Ups to a 4″ riser
10 Ring Dips
15 Wall Ball Shots (20 lbs to 10′ target/10 lbs to 9′ target)
A. 1st set HSW about 40 ft unbroken, then not much more with remaining time/~30 sec L-sit. 2nd set HSW broken, 15, 5, 5 / ~30 sec L-sit.
B. 53, 58, 62, 67, 70, 75, 80F close, would have been a pr.
C. (40-49) 1+9, 1+13 down to singles for SHSPU in round 2, both sets. Frustrating how fast muscle failure occurs with these.
A. No HSW yet.
Did 20 shoulder taps in HS facing the wall/20 L-sit
18 shoulder taps/16 sec hold
My thighs start to cramp up way before my mid-section givea out 🙁
B. Worked up to 96#. Not quite an all time PR, but 6# more than I have done this year
C. 1+2 scaled to 6 HSPUs w/1 abmat
1+2 scaled to 3 HSPUs w/1 abmat
Triceps felt blown out almost immediately
A. HSW = comedy, L sits were good
B. 80
C. 2 +3 & 3 +2 Modified dips. Having rear shoulder pain in the bottom of ring dips both shoulders. Any mobility/strengthening exercises would be appreciated…
A. getting better
B. 75/80/85/90/95/100#
C. demoralizing
A. ~25 ft per round, ~45s per round
B. 70, 80, 96, 106, 116, 124 (4# PR!)
C. 1 +2, 1 +4
I was surprised at how quickly the hspu fell off in each 2nd round. I had no push left.
A. 4 ft/6ft/50 sec/45 sec
B. 10, 20, 25, 25, 30, 35
C. 1+21, 1+15
L seats are more like bent knee sits. Having a hard time getting kips to be of any help on the ring dips. I feel like I am kipping and then strict pressing out, so just using more energy rather than less:/
Video yourself doing ring dips and upload the video to the comment section. We can take a look at your kip and see if we can tweak it.
thanks Nichole. will do tomorrow on my rest day!!
A: About 1M on HS Walk & 40s LSit x2
B: 25-45-70-75-80-85
C: 1Rd Plus 9 SHSPU
2 Rds
A. 10 ft/20 ft /30 sec x 2
B. 10/20/30/40/50/60f that’s a 15# pr!! Pretty stoked!,
C.2+2
2+ 19
Had to use 1 abmat and did ring dips, depth getting better
Nice work Karen!
A. 3 ft/25 sec; 3 ft/30 sec
B. bodyweight/2.5#/2.5#/5#/5#/5#
C. 1+3 and 2+7 had to go to and abmat and banded ring dips
Great progress for me today…finally able to do strict HSPU, short HS walks, and use weight on strict pull ups! Thanks CJ this is really helping me!! 🙂
Great job on strict hspu!!
So awesome Loretta!!!!!
A. :90 HS hold / :45 – :90 HS hold / :37
B. up to 65# – 15# pr
C. 1+ 22 / 2 + 10 – went unbroken in the 1st round but had a hell of a time getting through the 10 HSPU 2nd time around. 2nd round went much smoother. Wrist was pretty stiff today.
Solid work Michael!
A. 18m/:20, 17m/:20 assuming these are suppose to be in the rings. My L sit is weak my legs sag very quickly.
B. 30/35/44/49/51.5/53#
C. 1+14 started with a 10# plate for the sHSPU then ditched that for 1 abmat
2+ 1 hspu started with the 1 abmat then round 2 wasted an entire minute failing so I went to kipping. Quite frustrated with sHSPU. Trying to figure out if it is a position issue, strength issue or both?
Felt as if I lost the entire purpose of this workout in my multiple failed attempts.
You don’t need to be on the rings for the L-Sit. We will put Ring L-Sit if we want it from rings. 🙂 You get extra credit for today !:)
Ahhh, got it! Thanks! : )
A. Unassisted hs walks not really happening, tried anyway then did 30 shoulder taps each round. L-sits 0:50/0:40, no way I could do that 30 days ago.
B. 55/60/70/75/80/85
C. 1+37, then 1+2 sHSPU hit the brick wall at the end, but a good learning experience as noted below.
A-HSW, First time no help went about 5 feet. Was so excited I attempted another five or so rounds each time going between 3 and 5 feet. 47y and learning how to HSW am I crazy or what? Ring L hold, 47 and 41.
B-Worked up to #76.
C-Whew, shoulder burner!
1+30reps and 2 rounds.
Way to get those HSW!!!
Awesome work!!!! Such a great feeling!
A. 50ft/:53, 70ft/:42
B. 35/40/44/49/53
C. 1+50, 2. The ring dip/wall ball combo blew up my shoulders. I thought I was going to get 2 rounds easy on the first 6 minutes, but it took me forever to get the SHSPU back on the second round. The 4 min. rep scheme was much easier. Challenging!
A. 120 ft. /35 sec. 110 ft. / 30 sec.
B. 90 lbs.
C. 2 rounds (no riser)
D. 2+ 1
Nice work Al. Your handstand walking is super!
Thanks Christine. Solid work for you too. Those WB kill me. Your conditioning is exceptional.
A. 5 meters if I am lucky… 1:01 & :40 L-Sit
B. 20-25-30-35-40-42 – 1#PR
C. 2″ Riser, Strict Dips, 1+10 & 1+13 – Wall balls are normally my thing, but dropped ball twice during first 30. Then heading back to SHSPU… No rep. Crazy how different combinations can completely deflate you. LOVED it of course.
Great work Tracy! Nice job on the weighted pull up!
Good work Tracy!
Nice L sit holds! Strict dips…wow!
A. 14ft & 12ft, 20sec 22 sec
B. 25,40,53,58,63,70
C. 1+9, 1+6
A) 80 ft then 50 sec – only did 1 round
B) 25/55/60/65/70/75
C) 40-49 RX- 1+30 then 2 even. Did my first set of SHSPU unbroken and then could barely get singles next round. Took me by surprise how my strict hspu’s just disappeared.
Exactly what happened to me too !!
Great learning experience with the sHSPU – good to test that every once in a while to see when your drop off happens. Now, you can use that experience to help you gauge when to break next time we do sHSPU!
Yeah for sure. I did my first round unbroken on everything. So maybe if I at least broke everything into 2 sets it would’ve paid off in the second round. I’ll have to try it again and see.
I did exaclty the same. I felt so strong. But the combo of the DIPs and WB killed the next set of SHSPUs. I would break the DIPs (once) and WB (twice) next time to move through the next set of SHSPUs quicker.
A 31 meter-21s, 24 meter-19s
B 30-35-40-45-47(f)-47 PR!
C 1 round+14 ringdips
2 rounds+2 HSPU
Solid work on the PR Daniel!
A. HS walk 17 feet…super pumped about this, a long time weakness/fear. Actually my first time not using the wall as a end point. went for it today, put the mat out and I can actually walk on my hands. L-sit only 35sec max..
B. 85lbs weighted pull up
C. 6min…2rounds+3HSPU
4min…2rounds+6 ring dips
So pumped for you Tom!!! Great work!!!!!!
Solid day for you Tom!
Great HSW!!!