Mobility, Activation & Warm-Up
45-60 Seconds Lat & Hip Flexor Stretch (per side)
and then …
200 Meter Jog
Tableturns x 3 rotations per side
200 Meter Jog
Single Arm Hang from Pull-Up Bar x 15 seconds per side
200 Meter Jog
Plank Transitions x 10 reps
and finish with …
Wall Bridge x 30-45 seconds
(some may elect to sub with this stretch instead: https://youtu.be/uth3sao1ykM)
A.
Three sets of:
Mini Handstand x 3 reps
Into …
Piked Wall Handstand Hold x 20 seconds
Rest as needed
Three sets of:
5 Handstand Push-Up Negatives to 4″ deficit*
Rest 60 seconds
*If the deficit is too difficult to maintain control then remove the deficit
Followed by…
Three sets of:
30 seconds Hamstring Curl Handstand Push-Ups x Max Reps
Rest 60 seconds
B.
Double-Under Volume Accumulation
For time:
10-20-30-40-30-20-10 reps of:
Unbroken Double Unders
*You have to stop at every dash, but cannot break during the required reps. If you do, start THAT set of reps over, do not go back to the beginning.
TIME CAP = 6 MINUTES
This segment is about accumulating volume and confidence with double-unders. Please adjust the rep scheme if needed. For example, if you aren’t able to do bigger sets then you could change this to 5-10-10-15-15-10-10-5, etc.
C.
35-54:
Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 300 Foot Shuttle Run (25 foot increments)
Minute 2 – 5 Dumbbell Burpee Box Step-Overs (50/35lbs DB’s to 24/20″)
Minute 3 – 12 Toes to Bar
55+:
Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 300 Foot Shuttle Run (25 foot increments)
Minute 2 – 5 Dumbbell Burpee Box Step-Overs (35/20lbs DB’s to 24/20″)
Minute 3 – 10 Toes to Bar
Scaling options for toes-to-bar:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
Cool Down
Spend 10 minutes walking as you try to get back to nasal breathing only. Every 2 minutes, stop and complete the following:
5 Shoulder External Rotation (either with a dumbbell or band)
General Training Notes:
Handstand Push-Up Focus: Getting comfortable and strong upside down is our focus this cycle. It is really important the handstand push-up negatives are done correctly. We want to see control from you the entire way down on the negative. So we shouldn’t see you start off slow on the negative but then crash down / lose control the last 2″ of the negative. We want a controlled descent for the entire eccentric portion. If the deficit makes this too challenging then remove the deficit or make the deficit less. Then you’ll finish by hitting max reps with an assisted handstand push-up so you can really fatigue your triceps.
Double-Under Volume Focus: We will be sprinkling these in for you guys to work on increasing your double-under capacity. Please note, though, that your emom has shuttle runs in it. If you find that your achilles gets sore from shuttle run volume then please select to do EITHER the double-under volume and sub in bike for the shuttle runs (bike x 12/10 cals should be good) or skip the double-under volume piece and move right into the emom.
EMOM Focus: Goals here are around 50 seconds on the shuttle run, 30-35 seconds on the burpee step overs, and less than 30 seconds on the Toes to Bar. This isn’t our most challenging EMOM to date, but it is a lot of reps crammed into a short window and we’re only cycling through 3 total stations so you get less stimulus change than in a 4 minute round.