Mobility, Activation & Warm-Up
Chest-Opener x 6-8 reps @ 3011
and then …
Activation
Three sets of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
15 Ring Rows
30 Second Ring Hang
30 Second Nose to Wall Handstand Hold
A.
Handstand Positioning Skill Work
Three sets of:
30-45 Second Nose to Wall Handstand Hold
Rest 30-45 seconds between sets
Followed by…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-14 Wall Facing Single Leg Thigh Taps (5-7/side)
Station 2: 30 Plank Position Shoulder Taps (15/side)
Station 3: 5-6 Back to Wall Donkey Kicks
B.
Handstand Walking Skill Work
Option A:
Five sets of:
Free Standing Handstand Marches x 10 reps (5/side)
Rest as needed
Option B:
Five sets of:
Back to Wall Handstand Marches x 10 reps (5/side)
Rest as needed
Followed by…
Option A:
Every minute, on the minute, for 5 minutes:
40-50 Foot Handstand Walk
Option B:
Spend 5 minutes working on handstand walking. Note furthest distance achieved.
C.
35-54:
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 13-16/9-12 Calorie Row
Station 2: 4 Wall Walks
Station 3: 12-15/8-11 Calorie Echo Bike
Station 4: 10-12 Chest to Bar Pull-Ups
Station 5: 250 Foot Shuttle Run
Station 6: 30 Second Sandbag Bearhug Hold (150/100lbs)
55+:
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 11-14/7-10 Calorie Row
Station 2: 4 Wall Walks
Station 3: 10-13/6-9 Calorie Echo Bike
Station 4: 10-12 Chin-over-the Bar Pull-Ups
Station 5: 200 Foot Shuttle Run
Station 6: 30 Second Sandbag Bearhug Hold (100/50lbs)
D.
Three sets of:
10 Pallof Presses + 5 Pallof Rotations
Rest as needed between sets
Cooldown
Focus on bringing your heart rate down by trying to get back to nasal breathing and rotating through the following stretches:
Lat Stretch
Pigeon Stretch
General Training Notes
Handstand Walking Skills & Drills
Take your time here and work on making those drills quality! You’ll get an opportunity at the end of the drill work to put it all together and build distance on your hands. Please film for technique review if you’d like to work on efficiency with your handstand walks.
Conditioning
In today’s EMOM we’re alternating between a cardio implement and a gymnastics/skill piece. Station 1 should take about 45-50 seconds. We’re basically going straight from the row into the wall walks to force you to hit some under an elevated heart rate. Station 3 we’ll be aiming for 45-50 seconds as well so that you’re going pretty quickly into the pull-ups whcih we’ll be looking for unbroken on. Station 5’s shuttle runs should take again about 40-45 seconds and then you’re straight into a 30 second sandbag bearhug hold. Don’t underestimate that hold with an elevated heart rate. View todays piece as a 36 minute flow where you are moving the majority of the time.
Customization 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 Pull-Ups
Timeline
0:00-15:00 – Warm-Up
15:00-30:00 – Handstand Skill Work
30:00-35:00 – Transition
35:00-65:00 – Conditioning
65:00-75:00 – Core Finisher
75:00-90:00 Cool Down