Tuesday 01.31.2023

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Warm-up Drills
I. Row 2:00
II. Foam Rolling, T-spine, Lats & Overhead Drills, Ankle & Calf Mobility

Impact/Focus: Double-unders & Handstand Skills
Select one of the following options and work through alternating intervals of Jumprope & Inversions tasks shown below.

5-6 Rounds of
1:00 x Jump Rope
(pace work/rest across the minute)
1:00 x Handstand Skills & Drills
(interpret as :30 seconds work x :30 seconds rest)


  • Double-unders … Establish a set & rep target to hit 1-3 times per minute of work. Pace work & rest efforts during each minute allotted for Jump Rope as needed. Additional guidance will be covered during the whiteboard brief.
  • Handstand Skills & Drills … I. Wall Walks, II. Kick-up to Wall + Holds, III. Freestanding Kick-ups to Hanstand Holds and IV. Handstand Walks.

Post scores to comments.

Complete 5 Rounds for time of

3 x Wallwalks
Bearcrawl to Dumbbell
14 x 1-arm Dumbbell Snatch (50/35lbs)
30 x Double-unders

Notes: Scaling and additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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