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:
1 Wall Walk + 15-30 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets
Followed by…
Three sets of:
10 Donkey Kicks
Rest 30 seconds between sets
*Try to see if you can kick up into a handstand hold. If you’re able to do that smoothly, stay in the hold instead of coming down for another donkey kick.
B.
35-54:
Four sets of:
15 Foot Handstand Walk
Immediately into…
Max Unbroken Strict Handstand Push-Ups
Rest 2 minutes
55+:
2 Wall Walks
Immediately into …
Max Unbroken Strict Handstand Push-Ups to 3-5″ riser
Rest 2 minutes
Handstand Walk Modifications (Choose one of the following):
2 Wall Walks
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
15 Downward Dog Handstand Push-Ups
8-10 Hamstring Curl Handstand Push-Ups
8-10 Elevated Knee Handstand Push-Ups
C.
35-54:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 12/10 Calorie Echo Bike
Station 2: 30 Seconds of Max Ring Dips
Station 3: 200 Foot Shuttle Run (50 foot increments)
Station 4: 30 Seconds of Max Toes to Bar
55+:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 10/8 Calorie Echo Bike
Station 2: 30 Seconds of Max Stationary Dips
Station 3: 100 Foot Shuttle Run (50 foot increments)
Station 4: 30 Seconds of Max Toes to Bar
Scaling Options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
Athlete Notes:
All the gymnastics today! Please adjust the skills as needed to best align with your goals and needs. Today’s focus for gymnastics is inverted pressing. You’ll work on handstand walk skills and then into strict handstand push up volume. We’d rather you get in volume so if you think you’ll get less than 5 reps on your sHSPU then please add a scaling option to ensure you are getting more volume.
Then you’ve got a long conditioning piece! The bike and shuttle runs will challenge you in the minute so please adjust the volume if you are going to have less than 10 seconds of ‘rest’ (aka transition) at those stations. You’ll record this workout as max reps with your dips and toes-to-bar. The goal is to stay moving for those 30 seconds and then down regulate your heart rate during the 30 seconds of rest. Pace your max reps station so you don’t go to failure in set 1 and can’t come back for the remaining sets so be paced during those 30 seconds to get max total reps of the entire workout.