April 24, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 2-4 minutes rolling out your t-spine with double lax balls and doing a few t-spine pulses on a bench

and then …

Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
20 Plank Position Shoulder Taps
20 Banded Face Pulls

Followed by…

Two sets of:
2 Wall Walks
2 Wall Facing Strict Handstand Push-Ups OR Hand Release Push-Ups
3 Strict Pull-Ups
Rest 1:1

A.
Every minute, on the minute, for 3 minutes:
2 Half Kneeling Windmills (per side)

Rest 3 minutes, then…

Every minute, on the minute, for 5 minutes:
Nose to Wall Handstand Hold x 30 seconds (total time you’ll accumulate here is 2:30 in your handstand hold)
OR
Piked Wall Handstand Hold x 30 seconds

Rest 3 minutes, then…

If you have handstand walking, complete:
Three sets of:
10-25 Foot Handstand Walk
*Perform 1 free standing handstand push up at the end of your handstand walk.

If you don’t have handstand walking, complete:
Three sets of:
30 seconds Handstand Marching
30 seconds Single Leg Thigh Taps or Single Leg Thigh Taps on Box

B.
35-54:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 12/8 Calorie Row
Station 2: 30 Double Unders + 7 Strict Handstand Push-Ups (50-54: 5 Strict Handstand Push-Ups)
Station 3: 12/8 Calorie Echo Bike
Station 4: 30 Double Unders + 3 Ring Muscle Ups (50-54: 2 Ring Muscle-Ups)

55+:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 10/6 Calorie Row
Station 2: 30 Double Unders + 5 Strict Handstand Push-Ups to 3-5″ riser
Station 3: 10/6 Calorie Echo Bike
Station 4: 30 Double Unders + (55-59: 1 Ring Muscle-Up; 60+: 4 Ring Dips)

C.
Three rounds, not for time of:
30 Russian Twist
30 Flutter Kicks
30 Second Side Plank (each side)

General Training Notes
Handstand Walking Drills
We are getting the shoulders and midline prepped with the half kneeling windmills. Then onto some handstand walking drills and into some distance with your handstand walks. Feel free to film some of your drills and upload to the FB group for feedback!

32 Minute EMOM
This is a full 32 minute emom today. The row and bike should be done at a moderate pace and you should have at least 15 seconds of rest. View the row and bike as your recovery stations. Then, your ‘work’ stations will consist of double-unders + gymnastics skill. If the double-unders will take you longer then 25 seconds then please reduce the volume so you are off your rope within 25 seconds (30 unbroken reps should take about 20 seconds or less). If the gymnastic reps are out of your ability level then feel free to adjust so that you can still get some volume in but successfully move through the 32 minute emom.

Scaling options for Double-Unders (choose one of the following):
Reduce the amount by half
Single-Unders x Double the reps

Strict Handstand Push-Up Scaling Options
Dumbbell L-Seated Press
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Dive Bomber Push-Ups x Double the reps

Scaling Options for Ring Muscle-Ups:
Ring Dips x Double the Reps
Low Ring Turnovers
Jumping Ring Muscle Ups (set up the rings low enough to allow a quick transition from the burpee into the muscle-up)

Timeline
0:00-15:00 – Warm-Up
15:00-35:00 – Handstand Skill Work
35:00-40:00 – EMOM Prep
40:00-72:00 – EMOM
75:00-90:00 – Core Finisher