General (8 minutes)
:30 Row/ :30 rest x 5 (building intensity each effort)
10 PVC or banded pass through
10 Hollow rock
10 Superman
10 Hollow to superman roll
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Specific (10 minutes)
10 Sit up
Show GHD Set up
5 knee extension + pad touch reps each
5 GHD Sit ups from parallel
5 GHD sit ups full range
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5 Single arm KB or DB deadlift each
10 stationary steps with moderate load farmer carry
30ft. Walk with workout weight farmer carry
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1 half wall walk rep
2 Full wall walk reps (finding what you’ll prefer during workout)
Handstand walk skills
(15:00 minutes)
Handstand walk/handstand hold practice
- Lunge to handstand
- Handstand hold on wall (back to)
- Handstand hold on wall (chest to)
- Shoulder taps (facing and away from wall)
- Around the world (pike off box)
- Free standing shoulder taps
- Handstand hold in 4×4 box ‘ish
- Handstand walk practice
RXConditioning: (15:00)
3 rounds for max reps
1:00 Row (cals) (every cal = 1 point)
1:00 GHD Sit Up (every 3= 1 point)
1:00 Farmer Carry (every 25ft. = 2 point) (70/53lb. KB or DB’s)
1:00 Wall Walk (every rep= 3 points)
1:00 Rest
Intermediate:
3 rounds for max reps
1:00 Row (cals) (every cal = 1 point)
1:00 Abmat Sit Up (every 4= 1 point)
1:00 Farmer Carry (every 25ft. = 2 point) (53/35lb. KB or DB)
1:00 Wall Walk (every rep= 3 points)
1:00 Rest
Baseline:
3 rounds for max reps
1:00 Row (cals) (every cal = 1 point)
1:00 Band assisted sit up (every 3= 1 point)
1:00 Farmer Carry (every 25ft. = 2 point) (15/10b. KB or DB)
1:00 ½ Wall Walk (every rep= 3 points)
1:00 Rest
3:00 in straddle position (trying to achieve the best “straddle stretch” possible)
Today we want to spend time honing in on our inverted skills. The goal is to improve upside down capacity in static positions or your ability to travel through space on your hands. After the skills we build raw fitness. After all the lower body contractions the last couple days, we move but no real hinging or squatting. Keep high output paces as your goal, start fast and try to be able to match your round 1 scores in the rounds to come! With a 4:1 work to rest ratio it will take a touch of self control early to not set yourself up for a big drop off.