HANDSTAND WALK
8-10 alternating pike shoulder tap
8-10 alternating handstand shoulder taps
5:00 handstand walk practice
CHEST-TO-BAR PULL-UP
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups / progression
3-6 chest-to-bar pull-ups / progression
1 set:
2-3 handstand push ups / DB press /pike on off of box
3-5 unbroken chest-to-bar pull-ups
– Use workout variation of each movement.
RX
5 rounds for time:
15 chest-to-bar pull-ups
7 handstand push ups
INTERMEDIATE
5 rounds for time:
10 chest-to-bar pull-ups
5 handstand push ups / progression DB press pike handstand off box
BEGINNER
5 rounds for time:
15 jumping chest-to-bar pull-ups
:30 piked/plank shoulder taps
INTENDED STIMULUS
9:00-13:00.
Gymnasty workout designed to improve athletes’ skills under fatigue.
This should be a sprint, though the handstand push ups might slow things down as athletes fatigue.
3-4:00 Flush on bike, rower
into.
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch
3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
AMRAP 6:
20 jumping jacks
10 single-arm DB presses/arm
10 scap pull-ups
5 burpees