Mobility
Spend 5 minutes rolling out your pecs and lats
Crossover Symmetry Activation Drills
Rows
Reverse Flys
Pull Downs
Victory
90/90 Drill
Warm-Up
Two sets of:
30 Single-Unders
Plank with Forward Taps x 10 per arm
Plank with Lateral Taps x 10 per arm
A.
Handstand Walking Skill Development
One set of:
Accumulate 60 seconds in a Piked Wall Handstand Hold (see video for two options)
followed by …
Three sets of:
1 Wall Walk + 20 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets
Followed by…
Two sets of:
10Donkey Kicks
Rest 30 seconds between sets
Followed by…
Two sets of:
5 Cartwheel from Handstand (practice for bailing)
and finish with …
3 Attempts at max distance handstand walk
B.
Every minute, on the minute, for 6 minutes:
15 Seconds of Max Strict Handstand Push-Ups
55+: 3-5″ riser
Check out this video for Handstand Push-Up Scaling Options
C.
35-54:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 300 Foot Shuttle Run (25 foot increments)
Station 2: 30 Double Unders + 2-4 Ring Muscle-Ups
Station 3: 15/12 Calorie Echo Bike
Station 4: 3 Pull-Overs + Max Reps Toes-to-Bar
Station 5: Rest
*Substitution for pull overs is 6 Strict Pull-Ups.
55-59:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 300 Foot Shuttle Run (25 foot increments)
Station 2: 20 Double Unders + 1-3 Ring Muscle-Ups
Station 3: 12/10 Calorie Echo Bike
Station 4: 2 Pull-Overs + Max Reps Toes-to-Bar
Station 5: Rest
*Substitution for pull overs is 4 Strict Pull-Ups.
60+:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 250 Foot Shuttle Run (25 foot increments)
Station 2: 20 Double Unders OR 1-3 Ring-Dips
Station 3: 12/10 Calorie Echo Bike
Station 4: 4 Strict Pull-Ups + Max Reps Toes-to-Bar
Station 5: Rest
Double-Under Substitutions:
45 Seconds Double-Under Practice
45 Seconds Single-Unders
45 Seconds Plate Jumps (jump on and off of a 25 lbs plate)
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
Toes-to-Bar Substitutions:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
General Training Notes:
Gymnastics Tuesday! You’ll start off with some handstand walking drills and then have 3 opportunities to do a max distance handstand walk (or attempt your first handstand walk). If you have no desire to handstand walk then please skip the drills and, instead, accumulate a total of 15 wall walks.
You’ll then go into a short emom focused on sHSPU. Your goal is to stay moving for the full 15 seconds and accumulate as many reps as possible. You’ll rest the remainder of the 45 seconds and repeat this for a total of 6 sets.
Then onto the EMOM! A new movement makes an appearance today: the pull over! Please check out this video for tips from Travis about how to execute the pull over.
Today’s emom is all about YOU! Feel free to change the rep scheme of this emom to either make it more challenging or less challenging. The emom gives you a full minute rest following station 4 so you will want to keep working at station 4 to accumulate as many reps as possible with your toes to bar. If you have no desire to do pull overs then no worries – just substitute with the appropriate number of strict pull-ups (use a band if needed). Enjoy this one!