Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow Push-Up Plank Hold
30 Second Supinated Grip Pull-Up Hang
10 Divebomber Push-Ups
100 Foot Double Kettlebell Overhead Carry
Max Unbroken Wide Grip Strict Pull-Ups
A.
Three sets of:
30-45 Second Piked Handstand Hold on Wall
Rest 30-45 seconds
Followed by…
Three sets of:
5 Kick to Handstand on Wall (think soft landing)
30 Second Back to Wall Handstand Hold
3-5 Second Descent to Headstand
20-30 Second Headstand
Rest as needed between sets
B.
Five sets of:
Option A:
20 Handstand Marches with Feet on Box
Option B:
20 Nose to Wall Handstand Marches
Option C:
15-20 Back to Wall Handstand Marches
Option D:
10-15 Free Standing Handstand Marches
*Feel free to intermix any of the options and then rest as needed between all sets.
C.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 17-20/14-16 Calorie Echo Bike
Station 2: 30 Double Unders + 3-5 Ring OR Bar Muscle Ups
Station 3: 100 Foot Farmer Carry (70-100/53-70lbs) + 100 Foot Sandbag Bearhug Carry (150/100lbs)
Station 4: 30 Double Unders + 25-50 Foot Handstand Walk OR 3-5 Wall Walks
Station 5: Rest
D.
Three sets of:
20 Alternating Leg V-Ups
30 Russian Twist
40 Alternating Heel Taps
Rest 30-60 seconds between sets
Athlete Training Notes
We’re starting the day off with a lot of handstand skill work. Whether you’re someone that is proficient at them or still learning, we’re never too good to go back to the basics. Really focus during the technique sessions. Try to perfect your hand placement every time you go upside down. Feel what it’s like when you’re shifting your body from hand to hand. Don’t just go through the motions. It’s not sexy. We get it. BUT, if you focus on these and actually dedicate the time to the skill then you’ll be improving your capacity to do so in conditoining pieces in no time. Speaking of conditioning pieces, did someone order another 40 minute EMOM? Station 1 today should be about 50 seconds of work. Station 2 we’re looking for about 30-45 seconds of work between the double unders and muscle ups. After that you’re going to have to move quickly on the farmer and sandbag carries. If you walk slow you’ll be cutting it close. You shouldn’t have to run with the weight, but no one is stopping you from doing so! Our last working station is another double under skill matchup. This one will likely take around 45-60 seconds to complete depending on how aggressive you are with the handstand walks. After that you get a full 60 second rest then it’s time to do it all over again. At least there’s only one machine today!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Rotational Strength
Three sets of:
10 Alternating Landmine Lateral Presses (5/Side)
Rest 30 seconds between sides and 1-2 minutes per set
Followed by…
Three sets of:
10 Alternating Landmine Cossack Squats
Rest as needed
Followed by…
Three sets of:
10 Landmine Twists
Rest 30 seconds between sides and 1-2 minutes per set
Strongman
Four sets of:
50 Foot Yoke Carry (HEAVY)
Rest as needed
*If no yoke then sub a 30 second back rack hold with 100+% of 1RM Back Squat.
Followed by…
Four sets of:
50 Foot HEAVY Sled Push
Rest as needed
*Weight should be a grind but not something you have to stop with.
Followed by…
Four sets of:
50 Foot HEAVY Reverse Sled Drag
Rest as needed
*Weight should be a grind but not something you have to stop with.
Rowing Intervals
Two sets for total time of:
50/40 Calorie Row
Rest 60 seconds
40/35 Calorie Row
Rest 30 seconds
30/25 Calorie Row
Rest 90 seconds
Grip
Three rounds for completion of:
30 Second Pull-Up Hang (use Fat Gripz if you have them)
100 Foot Plate Pinch Carry