General Warm Up (5-12)
Partner Up
P1) :30 Row (pace gets faster each time)
P2) :30 Plank (on elbows) /:30 Alternate Step Up / :30 Inchworms / :30 Abmat Situps
*Partner 1 rows while Partner 2 completes the first movement. After :30, switch roles. Continue alternating every :30 until both partners have completed the row and each station. Then move on to the next movement and repeat the process.
Specific Warm Up (12-24)
HS Walk:
:20 Wall Facing HS Hold
10 Wall Facing Shoulder Taps (L+R= 1 rep)
3-5 HS Kick ups (either against wall or freestanding)
2-3 Kick and Walk into Wall
+ 1-2 min HS walking (figuring out option for athlete)
kick and walk into wall:
Box Jump:
8 Alternating Step Up
4 Box Jump (low height)
4 Box Jump (workout height)
+
4 Alternating V-up
4 V-up
RX: (28-58)
Every 6:00 x 5 sets
15/12 Cal Row
20 Box jump (24/20′)
50ft. Handstand walk
20 V Up
Goal: sub 4:30 rounds
Intermediate:
Every 6:00 x 5 sets
15/12 Cal Row
15 Box jump (24/20′)
25ft. Handstand walk or 20 Shoulder tap on wall (wall facing)
15 V Up
Baseline:
Every 6:00 x 5 sets
9/6 Cal Row
10 Plate jump (custom)
50ft. bear crawl
10 V Up or 16 Alt. V up
Today the goal is to work as fast as possible each round. When scaled appropriately, this workout should allow for approximately 90 seconds or more of rest before the next interval begins. Use that recovery time to push the pace and challenge yourself during each work period. The goal is to be aggressive while still maintaining quality movement throughout.
There are no weights in sight today. Instead, the focus is on refining handstand walk skills during practice and then testing your ability to perform them under fatigue. The row and jumps will elevate your heart rate and fatigue your legs, making the handstand walks much more challenging than they would be when fresh. Stay patient, trust your technique, and see how well you can execute the skill when breathing hard.