Mobility & 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 Hold Skill Work
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.
Handstand Walking Drill Volume Accumulation
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. Rest as needed between the sets
C.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 12-15/8-11 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)
Station 4: 30 Double Unders + 25-50 Foot Handstand Walk OR 3-4 Wall Walks
Station 5: Rest
55+:
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 11-14/7-10 Calorie Row
Station 2: 20 Double Unders + 3-5 Bar Muscle Ups or Chest-to-Bar Pull-Ups
Station 3: 100 Foot Farmer Carry (53-70/26-53lbs)
Station 4: 20 Double Unders + 15-25 Foot Handstand Walk OR 2-3 Wall Walks
Station 5: Rest
D.
Three sets of:
20 Alternating Leg V-Ups
30 Russian Twist
40 Hollow Body Bounces
Rest 30-60 seconds between sets
Cooldown
Focus on bringing your heart rate down by trying to get back to nasal breathing by going on a 200-400 meter walk
General Notes
Handstand Skills & Drills
We hope that by providing you all with multiple options for your handstand skill work that you can mix and match while still prioritizing the drill(s) that work best for you. 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 conditioning pieces in no time. As always, please upload video to the FB Masters group if you’d like feedback!
Conditioning
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 / pull ups. After that you’re going to have to move quickly on the farmer carry. 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 / wall 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!
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)
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Customization for Pull-Ups (choose one of the following options)
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups
Scaling options for Double-Unders (choose one of the following):
Reduce the amount by half
Single-Unders x Double the reps
Timeline
0:00-15:00 – Warm-Up
15:00-35:00 – Handstand Skill Work
35:00-40:00 – Transition
40:00-70:00 – Conditioning
70:00-75:00 – Transition
75:00-85:00 – Core Finisher
88:00-90:00 Cool Down