Today we have a bit of a unique stimulus where we are forced to work through local muscle endurance and mental limitations for 4:00 straight at each movement. The first movement for everyone today would optimally be handstand walking as it is the highest skill. It will benefit those athletes who can get upside down but may still be mastering to actually walk forward to spend the 4:00 TRYING TO! It is a great set up for people to have breakthroughs today, and if you still struggle to get upside down then consider drills off of the box or the wall for development and challenge. Push the bike and the row paces, use the warm up as a chance to consider what you may be able to hold in regards to a pace and what that would leave you expecting calorically.
:30 Bike
:30 Rest
:30 Row
:30 Rest
4 rounds (8 minutes)
________
10 Spiderman
20 Walking single leg toe touch
10 Single arm KB or DB Swing each arm
10 Hollow Rock
3 rounds
10 minutes handstand walk practice/development
- Lunge to handstand
- Handstand hold on wall
- Shoulder tap (wall facing or back to wall)
- Box Pike shoulder tap drill
- Box Pike around the world
- Handstand hold (free)
- Handstand walk
RXConditioning:
4:00 max handstand walk
2:00 Rest
4:00 max calorie row
2:00 Rest
4:00 max calorie bike
2:00 Rest
4:00 max Single Arm Devil Press (50/35lb.)
*Order can be switched here depending upon class size.
Intermediate:
4:00 max Pike off Box shoulder tap or Pike Box HS Walk around
2:00 Rest
4:00 max calorie row
2:00 Rest
4:00 max calorie bike
2:00 Rest
4:00 max Single Arm Devil Press (35/20lb.)
*Order can be switched here depending upon class size.
Baseline:
4:00 max Pike off Box shoulder tap or Pike Box HS Walk around
2:00 Rest
4:00 max calorie row
2:00 Rest
4:00 max calorie bike
2:00 Rest
4:00 max Single Arm Devil Press (10/5lb.)
*Order can be switched here depending upon class size.
L-Hang
Accumulate 1-2 minutes for quality
