Wednesday 05.18.2022

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Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
10 x Downdog to Seal Stretch
15 x Hollow Rocks
III. Dynamic Drills
IV. Mobility

Impact/Focus: Handstand Strength & Conditioning
6 Rounds, on the 2:00 athletes will work through the following Skills & Drills
*Use discretion in regards to pacing through utilizing the two minutes to balance work/rest.

I. 1-2 x Wall Walks
II. 2-3 sets of 1 x Kick-up + 1 x Negative Handstand Push-up
(w/ slow, controlled descents)
III. 5-7 x Kipping or Scaled Handstand Push-ups
IV. 3-5 x Strict Handstand Push-ups
V. 20ft Handstand Walk


  • Today’s training may reference and (ideally) build upon what we executed during skill training on 04.20.2022, linked HERE.

Post scores to comments.

“Dizzybat AMRAP”
Complete as many rounds/reps as possible (AMRAP) in 12:00 of
25ft x Handstand Walk or 7 x Handstand Push-ups
15 x Box Jumps (24/20”)
15 x GHD Sit-ups


  • Scaling for Handstand Walks may be Bearcrawl x 50ft, scaled HSPU’s x 10 reps per round, GHD Sit-ups scales to 20 x Abmat Sit-ups.
  • The metcon is intended to apply an inversion skill set task, however, if newer athletes are putting in a significant amount of this work in the Impact/Focus there may be a precedent to use a dumbbell Push Press to maximize the power output mod today’s training.

Post scores to comments.

Samy Daghir

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