Mobility, Activation & Warm-Up
45-60 Seconds Lat & Hip Flexor Stretch (per side)
and then …
200 Meter Jog
Tableturns x 3 rotations per side
200 Meter Jog
Single Arm Hang from Pull-Up Bar x 15 seconds per side
200 Meter Jog
Plank Transitions x 10 reps
and finish with …
Wall Bridge x 30-45 seconds
(some may elect to sub with this stretch instead)
A.
Three sets of:
30 to 45 second Shoulder Supported Handstand Hold
Rest 60 seconds
30 to 45 second Nose to Wall Handstand Hold
Rest 60 seconds
B.
35-54:
Every minute, on the minute, for 12 minutes:
Station 1: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups
Station 2: 45 Seconds of Double Unders
55+:
Every minute, on the minute, for 12 minutes:
Station 1: 5 Strict Handstand Push-Ups to 3-5″ riser + 5 Kipping Handstand Push-Ups (no riser)
Station 2: 45 Seconds of Double Unders
Scaling options for Strict Handstand Push-Ups (select one of the following):
Hand Release Push-Ups x Double the Reps
L-Seated Dumbbell Press x Assigned Reps (make this heavy)
Scaling options for Kipping Handstand Push-Ups:
Push-Press x Assigned Reps (35-54: 95/65 lbs; 55+: 65/45 lbs)
C.
35-54:
Every minute, on the minute, for 32 minutes:
Station 1: 12/10 Calorie Echo/Assault Bike
Station 2: 5 Toes to Bar + 6 Alternating Dumbbell Snatches (50/35 lbs)
Station 3: 300 Foot Shuttle Run (25 foot increments)
Station 4: 5 Toes to Bar + 6 Alternating Dumbbell Snatches
55+:
Every minute, on the minute, for 32 minutes:
Station 1: 10/8 Calorie Echo/Assault Bike
Station 2: 5 Toes to Bar + 6 Alternating Dumbbell Snatches (35/20 lbs)
Station 3: 250 Foot Shuttle Run (25 foot increments)
Station 4: 5 Toes to Bar + 6 Alternating Dumbbell Snatches
Scaling options for toes-to-bar (choose one of the following):
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
D.
Two sets of:
200 Meter Bearhug Sandbag Carry (heavy)
Rest 2 minutes
If you don’t have a sandbag then any odd object will do, including a 45 lbs plate.
Cool Down
Spend 10 minutes walking as you try to get back to nasal breathing only.
Every 2 minutes, stop and complete the following:
5 Wall Slides
General Training Notes
HSPU + Double-Under Volume: We are continuing to work on hspu and double-under volume. Today you are pairing strict HSPU and kipping HSPU. The timing and technique differ for these two movements so if you need to come off the wall to reset that is fine. Practice doing two types of kipping HSPU to see what feels best and check out this article for tips on this movement. If you struggle with the technique then please film and post for me to review.
EMOM Conditioning: If your achilles gets tight from shuttle runs then combining the double-under volume and the shuttle runs may be too much. If that is the case then please substitute the shuttle run with 12/10 or 10/8 calorie row or skierg. Todays intention is to keep moving for the 32 minutes and sneakily get some good toes-to-bar volume in. You’ll be getting 80 reps here so if you know you are a toes-to-bar king/queen then bump the rep scheme up to 6. If you struggle with these then take the rep scheme down by 1 or 2 reps. The point for today is to do toes to bar and dumbbell work while breathing heavy. Customize the rep schemes or calories to make sure you are able to continue to work on the minute for 32 minutes.