Mobility, Activation & Warm-Up Flow
Spend 3-5 minutes on:
T-Spine Foam Roll + Hold with Intentional Breathing
and then …
One set of:
Y’s, T’s & W’s x 10 reps
CrossOver Symmetry Row x 15 reps
20 Seconds *LIGHT* bounding in place
and finish with …
Warm-Up Flow
Three sets, at moderate pace:
30 seconds Single-Unders
1 Wall Walk + 30 second hold
5 Knees to Chest
A.
Five sets of:
Strict Press x 4 reps @ 70%
Rest as needed
B.
35-54:
Complete as many reps possible in 60 seconds of each movement:
Strict Handstand Push Ups
Rest 60 seconds
Weighted, Drag, or Regular Rope Double Unders
Rest 60 seconds
Toes to Bar
Rest 2-3 minutes, followed by…
Every minute, on the minute, for 12 minutes (4 sets):
Station 1: Strict Handstand Push Ups x 30% of Max Reps
Station 2: Double Under Variation x 50% of Max Reps
Station 3: Toes to Bar x 30% of Max Reps
You may break your reps up into multiple sets. This is an accumulated score within the minute
55+:
Complete as many reps possible in 60 seconds of each movement:
Strict Handstand Push Ups to 5″ riser
Rest 60 seconds
Regular Rope Double Unders
Rest 60 seconds
Toes to Bar
Rest 2-3 minutes, followed by…
Every minute, on the minute, for 12 minutes (4 sets):
Station 1: Strict Handstand Push Ups to 5″ riser x 30% of Max Reps
Station 2: Double Under x 50% of Max Reps
Station 3: Toes to Bar x 30% of Max Reps
You may break your reps up into multiple sets. This is an accumulated score within the minute
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
C.
35-49:
Three sets for times of:
400 Meter Run
50 Foot Handstand Walk
20 Line Facing Burpees
25 Foot Handstand Walk
400 Meter Run
Rest 2 minutes
50-54:
Three sets for times of:
400 Meter Run
30 Foot Handstand Walk
15 Line Facing Burpees
30 Foot Handstand Walk
400 Meter Run
Rest 2 minutes
55+:
Three sets for times of:
400 Meter Run
20 Foot Handstand Walk
15 Line Facing Burpees
10 Foot Handstand Walk
400 Meter Run
Rest 2 minutes
Scaling Options for Handstand Walk:
15 Nose to Wall Shoulder Taps for every 25′
15 Handstand Marching on Box for every 25′
1 Wall Walks for every 10′
D.
Three sets of:
Banded Face Pulls x 12-15 reps
Rest as needed
Athlete Notes:
Welcome to Gymnastics Day! You’ll start off by doing some volume accumulation with gymnastics movements. Here is how it will work:
You will test max reps for each movement in a 60 second period (write your scores down so you remember… trust me). Then you’ll take your total rep score for each movement and calculate it by 30%. That number will be the number you do in the 12 minute EMOM. This is a sneaky great way to build volume accumulation that is personalized for each athlete!
Once you are done with the EMOM you’ll move into a longer interval style conditioning piece that mixes bodyweight elements with gymnastics. These intervals should be done at 75-80% effort with the goal of being consistent on your hands when inverted. For many of you this may mean dialing back your run pace so you can kick right up into your handstand. If the overall volume of the handstand walks is a lot of you then try alternating between handstand walks and handstand walk progressions every other interval.
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