Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 16 minutes (4 sets of):
200 Meter Jog
100 Foot Sandbag Bearhug Carry or Double Kettlebell Front Rack Carry
*Handstand Variation*
*Handstand Variations*
Round 1: 3-5 Wall Walks
Round 2: 1 Wall Walk + 20-30 Second Nose to Wall Handstand Hold
Round 3: 45-60 Second Nose to Wall Handstand Hold OR 30-45 Second Free Standing Handstand Hold
Round 4: 30-60 Seconds of Handstand Walk Practice
A.
Option A:
Spend 10 minutes working on handstands.
-Freestanding
-Nose to Wall
-Handstand Walking
-Handstand Obstacles
Option B:
Complete as many unbroken increments in 4 minutes as possible of:
25 Foot Handstand Walk
180 Degree Turn
25 Foot Handstand Walk
*You have to come down after the 2nd 25 foot handstand walk*
Rest 2 minutes, then…
Complete as many unbroken increments in 4 minutes as possible of:
50 Foot Handstand Walk
Option C:
Every minute, on the minute, for 10 minutes:
10-25 Foot Unbroken Handstand Walk
B.
Every minute, on the minute, for 40 minutes:
Station 1: 15-18/12-15 Calorie Echo Bike
Station 2: 5 *Handstand Push-Ups* + 10 Toes to Bar
Station 3: 17-20/14-16 Calorie Row
Station 4: 50 Crossover Single Unders OR 15 Crossover Double Unders (cap is 45 seconds this station)
*Handstand push-ups can be strict, deficit, kipping, or wall facing, your choice today.
C.
Accumulate 3 minutes in a weighted Chinese Plank
Athlete Training Notes
All sorts of skill work coming up today. We’ve got options on options on options for people of all different skill levels and abilities. After the primary handstand work we’ll transition into our weekly EMOM. On station 1 we’re looking for 45-50 seconds on the bike. After that you’ve got your handstand push up/toes to bar complex. Ideally you’re unbroken there and able to finish in about 30-35 seconds or less. Station 3 is where we want you to be a little aggressive today. Ideally this station is taking about 50 seconds at a hard effort because the following station, jump rope, realistically shouldn’t take more than about 30 seconds. Cardio and skills today, push the machines and see how it affects everything else.