Mobility
Spend 5 minutes rolling out your pecs and lats
Crossover Symmetry Activation Drills
Rows
Reverse Flys
Pull Downs
Victory
90/90 Drill
Warm-Up
Two sets of:
30 Single-Unders
Plank with Forward Taps x 10 per arm
Plank with Lateral Taps x 10 per arm
A.
Pullover Low Bar Practice
Spend 5 minutes practicing low bar pullovers*
*only complete this if pullovers is a goal of yours
and then …
Handstand Skill Work
15 Donkey Kick Burpees
Followed by…
Five sets of:
Cartwheel from Handstand x 1.1
Rest 15-20 seconds
Followed by…
Accumulate 3 minutes in a Back to Wall Split Handstand Hold
B.
Handstand Walk Volume Accumulation
Option 1 –
Every 3 minutes, for 15 minutes, complete:
50 Double-Unders (or 60 seconds max reps)
60 seconds Handstand Walk x Max Distance
Option 2 –
Every 3 minutes, for 15 minutes, complete:
50 Double-Unders (or 60 seconds max reps)
60 seconds Wall Walk x Max Reps
C.
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 12-15/8-10 Calorie Row
Station 2: 10 GHD Sit-Ups
Station 3: 12-15/8-10 Calorie Echo/Assault Bike
Station 4: As many rounds or Strict Cindy as possible:
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
Station 5: Rest
GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)
General Training Notes:
Handstand skill work will start off your session and then some handstand walk or wall walk volume accumulation paired with double-unders. Similiar to last week, we want you building volume without being too fatigued … I mean, that is what your conditioning is for. 😉 Please select a calorie range that allows you to complete the calories in 50 seconds or less. If you are a GHD Sit-Up king/queen then feel free to increase the reps to 12-15 if you are looking for more volume on these. Station 4 is 60 seconds of a strict cindy amrap with a full minute of rest at station 5. You’ll score todays session with how many total rounds you did for strict cindy (pick up where you left off each set).