Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Side plank -up downs L/R
:10 Rest
:20 Scorpions
3 sets:
Run 200 m
10 band pass-throughs
10 band around-the-worlds (5/side)
10 shoulder taps
10 hollow rocks
3-5 Jumping ring dip
3-5 Ring support hold
3-5 Bottom of ring hold
3-5 Strict ring dip practice
STRICT HANDSTAND PUSH-UP/PROGRESSION WOD SET-UP
1-2 sets:
5 handstand push-ups (or scaled variation)
10 sit-ups
*Handstand push-ups or the scaled variations should be performed in unbroken sets here and should look smooth
For time:
15-12-9:
Strict handstand push-ups
– Complete 21 sit-ups after each set.
15-12-9:
Strict ring dips
– Complete 21 sit-ups after each set.
15-12-9:
Push-ups
– Complete 21 sit-ups after each set.
INTERMEDIATE
For time:
9-6-3:
Strict handstand push-ups
– Complete 15 sit-ups after each set.
15-12-9:
Strict ring dips
– Complete 15 sit-ups after each set.
15-12-9:
Push-ups
– Complete 15 sit-ups after each set.
BEGINNER
For time:
15-12-9:
DB strict presses
– Complete 10 sit-ups after each set.
15-12-9:
Box dips
– Complete 10 sit-ups after each set.
15-12-9:
Push-ups
– Complete 10 sit-ups after each set.
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses
Finish in 16:00-22:00.
Prioritize pressing difficulty and movement quality over speed.
Complete each set of gymnastics pressing in 3 sets or less throughout the entire workout.
Spend no more than 1:15 on the sit-ups.