Mobility, Activation & Warm-Up
400 Meter Easy Run
60 seconds Nose to Wall Handstand Hold
400 Meter Easy Run
Three sets of:
Double-Under or Crossover Practice x 45 seconds
Wall Walks x 1 rep
Wall Facing Handstand Marching x 20 reps
and finish with …
60 Seconds Handstand Marching Attempts (unassisted)
A.
Three sets of:
3 Wall Walks + 30 Second Nose to Wall Hold + 20 Alternating Wall Facing Marching (10/arm)
Rest as needed
Followed by…
Spend 5-10 minutes working on controlled open floor handstand kick-ups OR kick-ups against a wall with a soft landing.
*Try to accumulate a max effort free standing hold if you can*
Followed by…
Four sets of:
20 Freestanding Handstand Marching or Attempts (10/arm please be safe; you may also do on a box)
Rest as needed
OR
Two sets of:
20 Nose to Wall Thigh Taps (10/side)
Rest as needed
B.
If proficient with handstand walking then complete the following:
Four sets of:
2 Wall Walks
Immediately into…
10 Foot Handstand Walk + 180 Degree Pirouette + 10 Foot Handstand Walk (back to the wall) + Max Unbroken Strict Handstand Push-Ups
Rest 1-2 minutes between sets
If you can handstand walk but it needs work, then complete the following:
Four sets of:
2 Wall Walks
Immediately into…
10 Foot Handstand Walk
Kick down and rest for 10 seconds
10 Foot Handstand Walk (back to the wall) + Max Unbroken Strict Handstand Push-Ups
Rest 1-2 minutes between sets
If you are unable to handstand walk, then complete the following:
Four sets of:
2 Wall Walks
Immediately into…
30 Seconds Nose to Wall Handstand Hold
Kick down and rest for 10 seconds
Max Unbroken Strict Handstand Push-Ups
Rest 1-2 minutes between sets
(55+ athletes may use a riser for their handstand push-Ups)
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
Downward Dog Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Elevated Knee Handstand Push-Ups
C.
35-54:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 12-15/10-12 Calorie Echo Bike
Station 2: 2 Toes to Ring + 1 Ring Muscle Up + 1 Ring Dip + 2 Toes to Ring + 1 Ring Muscle Ups + 1 Ring Dip
Station 3: 12-15/10-12 Calorie Row
Station 4: 5 Burpee Pull-Ups
55+:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 10-12/8-10 Calorie Echo Bike
Station 2: 3 Toes to Ring + 2 Ring Pull-Ups + 3 Toes to Ring + 2 Ring Pull-Ups
Station 3: 10-12/8-10 Calorie Row
Station 4: 5 Burpee to Pull-Up Bar
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
General Training Notes:
I promised no squatting today and I am a woman of my word! Today is gymnastics day with some volume on your hands. You’ve got a couple different options for your handstand and handstand push up work so please note in the comments what you did and how it felt.Definitely check out this video if you are looking for some variations for your handstand push-ups (scale the movement if you are going to get less than 5 reps each set).
Then you are balancing out all the pushing with a primarily pulling based EMOM. We’ve got a ring complex in the second station and then some burpee pull-ups (or burpee to pull-up bar) in the 4th. The two calorie based stations should be something that take about 45 seconds to complete. Take a couple deep breaths and then jump right up on those rings, don’t waste any time. On the burpee pull-ups make sure you’re hitting the ground and getting your chin all the way over the bar. Don’t waste time staring at the ground, just let gravity do the work and fall right away. We’re accumulating a lot of volume with elevated heart rates this off-season so just keep in mind that all this work is going to pay off!