Mobility, Activation & Warm-Up
Banded Hip Flexor Stretch x 60 seconds per side
Cat/Cows x 10 reps
Leg Reach x 10 reps total
Prone Plank Hold x 60 seconds
followed by …
and then …
Three rounds with a medicine ball:
Power Cleans x 5 reps
Medball Squats x 7 reps
Ball Slams x 9 reps
A.
Handstand Walk Skill Development
For 2 minutes, perform one set of:
Freestanding Handstand Marching x max reps
*Accumulate reps as necessary.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of complex:
Interval 1 – Box Bridged Handstand Push-Ups x 6-8 reps
*Unless you’re quite short or mobile, place the box on it’s highest side for your feet to rest. At the top of each push-up, press your forehead as far away from the wall as your mobility will allow.
Interval 2 – Straight Leg Bottom Balance x 20 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Walk x 5-10′ OR 15 Second Handstand Walk Attempts
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 10 reps
B.
Three sets of:
Power Clean + Hang Clean + Front Squat @ 50-60%
Rest as needed
followed by…
Three sets of:
Power Clean + Clean @ 60-70% (does not need to be touch and go)
Rest as needed
Followed by…
Every minute, on the minute, for 6 minutes:
Clean @ 75+%
C.
Handstand Madness
35-49:
For time:
9 Thrusters (95/65 lbs)
30 Foot Handstand Walk
15 Thrusters (95/65 lbs)
45 Foot Handstand Walk
21 Thrusters (95/65 lbs)
60 Foot Handstand Walk
50-54:
For time:
9 Thrusters (95/65 lbs)
15 Foot Handstand Walk
15 Thrusters (95/65 lbs)
30 Foot Handstand Walk
21 Thrusters (95/65 lbs)
45 Foot Handstand Walk
55-59:
For time:
9 Thrusters (65/45 lbs)
5 Foot Handstand Walk
15 Thrusters (65/45 lbs)
15 Foot Handstand Walk
21 Thrusters (65/45 lbs)
30 Foot Handstand Walk
60+:
For time:
9 Thrusters (65/45 lbs)
2 Wall Walks
15 Thrusters (65/45 lbs)
3 Wall Walks
21 Thrusters (65/45 lbs)
4 Wall Walks
Scaling Options for Handstand Walk (choose one of the following):
Two Dumbbell Overhead Walk (35-54: 50/35 lbs; 55+: 35/20 lbs)
1 Wall Walk for every 15′
D.
Every minute on the minute, for 9 minutes (3 sets) of:
Station 1: V-Up x 30 seconds
Station 2: Hollow Rock Hold x 30 seconds
Station 3: Russian Twists x 30 seconds
Athlete Notes:
You get to do a version of the Granite Games Heavy Handstand Reverse Fran event! This one is all about managing shoulder fatigue and the ability to get upside down when your arms are blasted and lungs are pumping. This is a great opportunity to test yourself on two movements that commonly show up in the program! If you are a wizard on your hands then go into this workout with an unbroken mindset. However if you feel like the volume will blow up your shoulders then try coming down every 5-15 feet on the handstand walk to shake your arms out and not risk falling before hitting the target line. For todays session the target line will be 15′ for the 35-49 age group and 5′ for the 50+ age group. On the flip side you may elect to break the thrusters once or twice to allow your shoulders a break so you can push the handstand walk faster or if you are worried about your handstand walk consistency. Pick a strategy that works best for you and your skill level.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Fifteen sets for max calories of:
30 seconds of Rowing
30 seconds of Rest
Set the monitor for intervals, and note calories achieved in each of the fifteen intervals. Set an aggressive pace early, and try to hold within a 2-3 calories of your first score throughout the session.