August 22, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow Push-Up Plank Hold
30 Second Supinated Grip Pull-Up Hang
10 Divebomber Push-Ups
100 Foot Double Kettlebell Overhead Carry
Max Unbroken Wide Grip Strict Pull-Ups

A.
Three sets of:
5 Back to Wall Handstand Kick Ups
Rest 30 seconds
3 Wall Walks
1 Wall Facing Strict Handstand Push-Up Negative @ 31A1
Rest 60-90 seconds between sets

Followed by…

Three sets of:
Handstand Marching x 60 reps
Rest as needed

OR

Max Free Standing Handstand Shoulder Taps
Rest 60-90 seconds between sets

Followed by…

Spend 5-10 minutes working on accumulating distance in a handstand walk.

B.
Four sets of:
5 Wall Facing Handstand Push-Ups
Immediately into…
15-20 Foot Handstand Walk
Immediately into…
1-2 Free Standing Handstand Push-Up (attempts)
Rest 1-2 minutes between sets

Modifications:
Four sets of:
8-10 Strict Handstand Push-Ups (use a mat if needed)
Immediately followed by…
Spend 30-60 seconds working on either a back to wall handstand hold OR open floor handstand walking (no set distance)
Rest 1-2 minutes between sets

C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 200 Meter Run
Station 2 – 12-16 Chest to Bar Pull-Ups
Station 3 – 10-15 Line Facing Burpees
Station 4 – 15-20 Toes to Bar

General Training Notes:
Another week of high heart rate gymnastics volume coming up. Push the cardio movements then hang on to those gymnastics. The goal is about 30-40 seconds of work at each station. If you’re proficient in the gymnastics portion then perform the higher number of reps.