Mobility & Activation
Two sets of:
Partner T-Spine Stretch x 15-20 seconds
and then …
Two sets of 10 reps each:
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
followed by …
Two rounds of:
100 Foot Farmer Carry
100 Foot Double Overhead Carry
45 Second Low Ring Plank Hold
30 Second Pronated Grip Hang
15 Ring Rows
30-45 Second Nose to Wall Handstand Hold
A.
Spend 5-10 minutes working on controlled open floor handstand kick-ups OR kick-ups against a wall with a soft landing.
*Try to accumulate a max effort free standing hold if you can*
Followed by…
Two sets of:
20 Freestanding Handstand Shoulder Taps (10/arm)
Rest as needed
OR
Two sets of:
20 Nose to Wall Thigh Taps (10/side)
Rest as needed
B.
Option A:
Three sets, not for time, of:
1 Wall Walk + 3 Wall Facing Handstand Push-Ups
Option B:
Three sets, not for time, of:
1 Wall Walk + 1-3 Wall Facing Handstand Push-Ups (add a riser if needed)
Option C:
Three sets, not for time, of:
1 Wall Walk + 30 Second Nose to Wall Handstand Hold
B.
35-54:
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 12-15/9-12 Calorie Echo/Assault Bike
Station 2: 12-15/9-12 Calorie Ski OR 300 Foot Shuttle Run
Station 3: 12-15/9-12 Calorie Row
Station 4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups
Station 5: 40 Double Unders + Max Burpee Pull-Ups
Station 6: Rest
55+:
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 9-12/6-9 Calorie Echo/Assault Bike
Station 2: 9-12/6-9 Calorie Ski OR 300 Foot Shuttle Run
Station 3: 9-12/6-9 Calorie Row
Station 4: 5 Strict Handstand Push-Ups to 5″ riser + 5 Kipping Handstand Push-Ups (no riser)
Station 5: 40 Double Unders + Max Burpee Pull-Ups
Station 6: Rest
Cooldown
Take 5 minutes to walk around, bringing your heart rate down and then roll out the traps and upper back to help release some neck tension.
General Training Notes
Handstand Walk Drills
Quality movement is what we are looking for. Don’t worry about the clock or an exact rest time; just focus on quality movement and ‘feeling’ your weight in your hands as you balance, leaning from side to side to complete the drills.
Handstand Push-Ups
There are a few different versions here so select one that makes the most sense for you and your ability level. If you are planning on Quarterfinals then try to work on positioning for your wall facing handstand push up (add a riser if needed). Find a comfortable spot for your hands and have a spotter if needed. Feel free to film if you’d like some pointers on positioning.
EMOM
You’ll be doing some cardio work at the front end of the emom and then finishing with gymnastics work. The intention is to be winded as you hit up your gymnastics work. You’ve got strict handstand push-ups into kipping handstand push-ups. The technique is totally different so reset if needed (this doesn’t need to be unbroken). Please make sure you have some padding; not huge fans of kipping hspu but tis’ the season. You should have at least 20 seconds to knock out as many burpee pull-ups as possible. Work all the way to the end of the minute knowing you get a full minute to rest.
Strict Handstand Push-Up Scaling Options
Dumbbell L-Seated Press
Box Assisted Handstand Push-Ups
Dive Bomber Push-Ups x Double the reps
Kipping Handstand Push-Up
Push-Press (35-54: 95/65 lbs; 55+: 65/45 lbs)
Double Unders
Reduce the reps by half
Single-Unders x 30 seconds
Penguin Taps x 30 seconds
Burpee Pull-Up
Burpee + Jumping Pull-Up