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:
30 seconds Shoulder Supported Handstand Hold
Rest 30 seconds
30 seconds Nose to Wall Handstand Hold
Followed by…
Three sets of:
5 Back to Wall Donkey Kicks
Rest 60 seconds
Followed by…
Spend 5 minutes working on kicking up to a handstand. Focus on hand placement and finding your balance point. You can perform this on the wall or open floor.
B.
Strict Handstand Push-Up Ladder
Every minute, on the minute, until you can’t maintain reps in the minutes:
Minute 1 – 1 Handstand Push-Up (55+: 3″” riser)
Minute 2 – 2 Handstand Push-Ups
Minute 3 – 3 Handstand Push-Ups
Minute 4 – 4 Handstand Push-Ups
continue . . .
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.
35-49:
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 12-15/10-12 Calorie Echo/Assault Bike OR 15-18/12-14 Calorie Concept 2 Bike Erg
Station 2: 4 Pull-Ups + 3 Chest to Bar Pull-Ups + 2 Bar Muscle Ups
Station 3: Rest
Station 4: 12-15/10-12 Calorie Echo/Assault Bike OR 15-18/12-14 Calorie Concept 2 Bike Erg
Station 5: 4 Toes to Rings + 3 Ring Muscle Ups + 2 Ring Dips
Station 6: Rest
50-54:
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 12-15/10-12 Calorie Echo/Assault Bike OR 15-18/12-14 Calorie Concept 2 Bike Erg
Station 2: 4 Pull-Ups + 3 Chest to Bar Pull-Ups + 2 Bar Muscle Ups
Station 3: Rest
Station 4: 12-15/10-12 Calorie Echo/Assault Bike OR 15-18/12-14 Calorie Concept 2 Bike Erg
Station 5: 3 Toes to Rings + 2 Ring Muscle Ups + 1 Ring Dips
Station 6: Rest
55-59:
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 10-12/8-10 Calorie Echo/Assault Bike OR 12-14/10-12 Calorie Concept 2 Bike Erg
Station 2: 3 Pull-Ups + 2 Chest to Bar Pull-Ups + 1 Bar Muscle Up
Station 3: Rest
Station 4: 10-12/8-10 Calorie Echo/Assault Bike OR 12-14/10-12 Calorie Concept 2 Bike Erg
Station 5: 3 Toes to Rings + 2 Ring Muscle Ups + 1 Ring Dip
Station 6: Rest
60+:
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 10-12/8-10 Calorie Echo/Assault Bike OR 12-14/10-12 Calorie Concept 2 Bike Erg
Station 2: 4 Pull-Ups + 3 Chest to Bar Pull-Ups
Station 3: Rest
Station 4: 10-12/8-10 Calorie Echo/Assault Bike OR 12-14/10-12 Calorie Concept 2 Bike Erg
Station 5: 6 Toes to Rings
Station 6: Rest
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
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
Scaling options:
Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
General Training Notes:
It is a BIG gymnastics day today! You’ve got some strict handstand push-up volume ahead of you today! Keep these strict as we don’t want any kipping HSPU volume in your training just yet. Then you’ve got a big EMOM today! The format is a monostructural piece and then a gymnastics piece followed by rest. We know the working minutes will be a challenge, which is why you get rest today. The intention of this session is to accumulate gymnastics volume while under fatigue so if you need to scale some of the movements and/or adjust the rep ranges then please do so to ensure you are getting the appropriate stimulus. If you need help figuring this out then please comment below!