Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Mobility
Impact/Focus: Handstand Work Capacity & Skill Training
Select from the following Interval Options and work through one of the three Training Focus Selections below.
Interval Options (choose one)
I. 10 Rounds of (:20 work x :40 rest)
II. 5 Rounds of (1:00 work x 1:00 rest)
Training Focus Selections (choose one)
A. Handstand Work Capacity –
Wallwalks, Stinkbug HSPU’s, Scaled ROM HSPU’s, Strict HSPU’s, Kipping HSPU’s
B. Handstand Skill Capacity –
Shoulder Taps, Wall/Freestanding Holds, Handstand Walk
C. Handstand Skill Foundations –
Kick-ups to Wall, Static HS Hold @ Wall, Stinkbug Holds
Notes: Establish a target rep/workload that is repeatable across the rounds of work-rest.
Post scores to comments.
“Deadpan Walking”
For time vs a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift 225/135lbs
HS Walks or Wallwalks
*Each round finishes with
Double-unders x 25 reps
Notes:
- Scaling today will address the weight for the Deadlift to ensure an appropriate MetCon load (ie. ‘metabolic conditioning’).
- Wall Walks may scale at 1:1 reps to either of the following:
- I. Feet Only Scaled Wall Walks (ie. only moving feet up the wall)
- II. Inchworm (aka floor walk) + 1 x Push-up.
- Scaled Double-unders @ 15 reps per round.
- Scaled Single-unders @ 40 reps per round.
- Rx+ Deadlift weight guidance @ 275/185lbs.
- Handstand Walking Distances for Rx+ x 20ft x First 5 Rounds x 20ft / Final 5 Rounds x 10ft.
- 35 x Double-unders per round.
- Rx# (Pronounced: Arrrr Exe Octothorp) 315/225lbs, 20ft per round, 50 x Double-unders (unbr0ken)
Post scores to comments.
Skill Development
I. Couch Stretch x 1:00 per leg
II. Pigeon x 1:00 per leg
III. Child’s Pose 1:00
IV. Back Extensions 3×12 reps or 2:00 Hang Decompression
V. Ring Support 3 sets x :30 seconds
VI. Scap/Trap Preventative Main. Lax Ball Therapy
VII. Mash or Roll Medial Glutes
Impact/Focus: Handstand Work Capacity & Skill Training
5 rounds / Stink bugs HSPU
“Deadpan Walking”
2 full rounds + 17 reps
Notes:
Wallwalks definitely killed me but I still had fun regardless!