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.
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 Landmine Twists
Rest 30 seconds between sides and 1-2 minutes per set
Followed by…
Three rounds of:
30 Second Palloff Hold (each side)
Strongman Metcon
Three sets of:
200 FootSandbag Bearhug Carry
Rest as needed to go heavy
Followed by…
Three sets of:
150 Foot Farmer Carry
Rest as needed to go heavy
Followed by…
Three sets of:
50 Foot Yoke Carry
Rest as needed to go heavy
*If no yoke then sub a 30 second Zercher Hold.
Mixed Modal Machine Based
Against a 3 minute clock, perform as many reps as possible of:
25/20 Calorie Echo/Assault Bike
200 Meter Run
Max Box Jump Overs (step down – 24/20″) in the remaining time
Rest 3 minutes between sets and complete a total of FIVE sets.
35-54:
Against a 3 minute clock, perform as many reps as possible of:
20/15 Calorie Echo/Assault Bike
200 Meter Run
Max Box Jump Overs (step down – 24/20″) in the remaining time
Rest 3 minutes between sets and complete a total of FIVE sets.
55+:
Against a 3 minute clock, perform as many reps as possible of:
20/15 Calorie Echo/Assault Bike
200 Meter Run
Max Box Jump Overs or Step Overs (step down – 24/20″) in the remaining time
Rest 3 minutes between sets and complete a total of FIVE sets.
Monostructural
Five sets for times of:
40/35 Calorie Row
Rest exactly 1/2 your working time