A.
For time:
400 Meter Run
40 Strict Handstand Push-Ups
50-Foot Handstand Walk
400 Meter Run
20 Strict Handstand Push-Ups
100-Foot Handstand Walk
400 Meter Run
10 Strict Handstand Push-Ups
150-Foot Handstand Walk
B.
Ten rounds for time of:
50-Foot Sandbag or D-Ball Carry (150/100 lbs)*
10 Pull-Ups
5 Back Squats @ 65% of 1-RM
*If you do not have access to a Sandbag or D-Ball perform Double Kettelbell Front Rack Carry (32/24 kg).
C.
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band.
D.
Four sets of:
Side Plank x 45 seconds each side
Rest as needed
Supine GHD Plank x 30-45 seconds
Rest as needed
A. With reg pushups 4″ deficit and 100/200/300 ft bear crawl
18:16
B. 27:11 with 225# squats and 100# sb 100ft
C. Done with red band, lots of short breaks
D. 100 hollow rocks
Fun workout thanks Tino!
A.
400m run
20 SHSPU
5 Wall walks
400m run
10 SHSPU
8 Wall walks
400m run
5 SHSPU
10 Wall walks
27:41 (that was hard)
B.
8RFT
15m KB Front Rack Carry (2x24kg)
10 PU
5 Back Squats (80kg)
23:00
C. Done.
D. Didn’t do. Was already around 2 hours in the gym. Need to get used to that amount of volume.
A. 21:35
B. Done with 100ft 50lb dumbbell front rack carry. Squat at 308. 17:34
C. Done
D. Done
Loved loved today. Gave me a chance to work on weaknesses (SHSPU and HS walks) and also to do some stuff I love (all movements in B). A. This didn’t wasn’t as energy depleting as it was for others I imagine, only because my limitations in gymnastic prevented me from doing this at a higher intensity. That said, my shoulders were definitely feeling it and I know this was a productive session. I ended up doing shspu in a given descending timeframe and then walks to the walls for a given ascending timeframe. I was done in just over 20… Read more »
Great to see you had fun this week and hit it hard! Awesome job!
A. 24:42
B. 23:12
C. Done
D. Done
A. 26:33. Scaled HSW to 30/60/120 and used 30” box for modified HSPU. I need to get HSPU back, perhaps modified first then see where that leads me. HSW felt really good today. I was doing 15-20’ segments consistently, perhaps I should’ve done HSW Rx?
B. 19:14 Rx; BS @ 125Kg, strict PUs UB; slow in transitions.
C. Done
D. Done
Good job on those HS walks, now to get your HSPU back!
A: 19:49
Done with walk to the wall and handstand marching.
B: 16:03
Done with 6 front racked reverse lunges with 50kg instead of back squats and in carry.
C: done.
D: done.
A. 21:27 RX
B. 16:58 with Kettelbell Front Rack Carry 32kg
C. Only 30 reps because of cramp
D. Skip
Make sure you’re hydrating buddy. Electrolytes in your water and extra salt on your food!
A. 17:43 (Scaled SHSPU With two AB Mats. Hurts shoulder.)
B. 16:06 (BS 52% 185#)
A) 24:55 Done with 500m row and 25 second holds for every 25ft of HS walk cause I can’t HSW in my garage yet.
B) 24:22- Sandbag hurt.
C) Done
D) Done
Get out on the street and HS walk, I’m sure your neighbours won’t mind 🙂
A: 24:36
Super happy with this. I remember regionals 2015 where I couldn’t do 30 shspu in like 8-9min and I was able to do the first 30 in under 3:00 today. Also I was doing 50’ segments and able to do the last segment unbroken.
B: 19:50, 140# bag and 260# on bs, ub
C: done
Good to see you got a few good sessions in this week. Nice work buddy!
A. 25:27. I decided that another set of 70 HSPU for the week may not be the best idea for my shoulder so I did push-ups/strict ring dips of: 40/20, 20/12, 10/6. I think I still got the intended stimulus since my arms were pretty lit up. Also, that might have been the most handstand walking I’ve done in a workout! B. Yeah, back was done after 7 rounds of back squats even though I was trying for perfect form every rep. Oh well. Did 5 strict-pulls each round (did all 10 rounds). Grabbed the 100lb sandbag for the first… Read more »
Great to see you being smart and adjusting accordingly. Seems to be really paying off based on your results. Nice work!
A: 22:54, hspu in manageable sets with lots of rest
B: 25:15, strict pull ups and 285#
D: done
A. Scaled the distance on the HSW to 25/50/75ft. 21:27
B. 19:19 with 175lb (65%) & 100lb sandbag.
C. Done
D. Done
Great end to the week ?
A. Done – did 15ft HSW each section and 100DU instead of running. Still trying to get comfortable with high volume DU. HSW coming along – Lalo gave me some good tips today. B. RX Used 155lb for squats. 18:20. Squats got hard in the last 3 sets. I may have actually done 11 rounds-when I got to 9 I lost track and wasn’t sure if I had one or two rounds to go, so I just did 2. C. Done at home D. Done. Thanks to Lalo for making everyone do this together so I wasn’t the only one… Read more »
Great to hear Lalo crushed it! I’ll be sure to pass that on!
Killer workout today! Got in the gym after working in the morning. A. 21:35 Scaled run for 1000 m Echo Bike and, 20 SHSPU every round and handstand marches (HSW are something I still need to work on). B. 22:33 Scaled the Sandbag carry with 2×24 kg Kb front rack carry (couldn’t even bring the 32 kg to the front rack today ?). Pull ups unbk Rx and Back Squats @ 265 lbs. C. Done (that’s hell, just saying…) D. Done (from round 2 on I was shaking more than I would if I was on my underwear in a… Read more »
Haha all you guys are crazy. You have to be to compete in this sport 🙂
Hello!!
A) Did for quality not time with 3” raise for SHSPU and 50/50/75 reps of Back to Wall Handstand Marching: 26:44
B) 40kg Sandbag
128lb Back Squat (65%)
Kipping PU (5-3-2)
25:36 (so hard I just told myself to keep moving I wanted to give up on the 5th round, my back was on ?)
C) Done with light red band
D) Done with 30sec GHD
Have a great weekend Tino!
Nice work staying mentally strong during those 10 rounds!
Have a great weekend!
Welll this week didn’t pan out ? pup was sick Thurs so I didn’t train thurs or fri. She’s better and I Made wed up today finally. My body feels like garbage- not sore tho. Just fatigued and want to eat and sleep all day ??♀️
A) done
B) 150/160/170/180/190 cleans felt great
C) 5/15 for all sets. DL @ 225
D) done 15:07 Rx
Planning to train tomorrow and then hopefully back on track mon ?
Thanks Tino! Hope your weekend is awesome!
You got to catch a break! I hope you get some good rest this weekend and your pup feels better!
Thanks Tino!! She is ??
A) 17:14
500 meter run (2:00-2:15)
SHSPU UB
B) 21:43
200 sand bag/ 250 safety squat bar
This was absolutely brutal
C) green
D) done
Legs will feel awesome tomorrow 🙂
A. Finished in 14:45. For the hand stand walk I did over the obstacle and 25 feet all in one for every walk.
B.Finished in 17:30. Used 175 sand bag and 265 for back squats
C.Finished
D. Finished
Finished but did you win?:)
Max had a comp today so he wasn’t there but probably would’ve ?
Excuse me, probably would’ve!?!