Strength
Part 1: 3 sets Wall Facing Handstand Scissor Kicks x 6-10/side
*2-3 Light Kick Ups to Wall in between sets
Part 2:
2-3 sets
3-5 False Grip Pull Ups or Ring Rows at 21×1 tempo
5-7 Ring Dips at 21×2 tempo
Notes
There are 3 levels to the Wall Facing Scissor Kicks. The easiest variation has at least one foot on the wall at all times. Bring both feet to the wall before switching legs . The second variation has the feet off the wall at the same time for a brief moment as you switch legs. The hardest variation requires you to pause with both feet off of the wall stacked over your center of gravity while switching legs.
If you feel yourself losing balance and getting ready to fall forward, be sure to rotate to the side so you can have safe dismount. Do not let yourself fall forward onto your back at any point
If you are unable to perform a full wall facing handstand then you may scale this to a [handstand from a pike position on a box with one leg stacked over your hands. DO this for a :10-:20 per side for 1 or 2 rounds each set.
For the kick ups into the back-to-wall handstand, try to have either no contact with the wall or just a light touch of your foot against the wall. Wait until your lead leg is either vertically balanced or has lightly touched the wall before bringing your plant leg up to meet it.
Be sure to bring your arms to full extension without losing the false grip at the bottom of your [pull ups/ring rows.
You may keep one foot on the ground or a box for the [ring dips if necessary. Spot yourself as much as is necessary to achieve a control through the full range of motion.
Conditioning
10-9-8-7-6-5-4-3-2-1 toe to bar
*20 m farmer’s carry in between sets*
9 minute cap
Notes
The workout today is a descending ladder of toe to bar, with farmer’s carry after each set. You will complete 10 toe to bar, then a 20 m farmer’s carry followed by 9 toe to bar and another farmer’s carry, and continue in this fashion until you have completed 1 toe to bar and one final 20 m farmer’s carry. Your score is the time it takes to complete the ladder or reps of toe to bar completed at the 9 minute cap.
Toe to bar should be completed in no more than 2 sets at any point in the workout. You may substitute hanging knee raises, V-ups, or sit ups. You may also decrease the number of reps to something you can keep within 2 sets such as 8-8-8-7-6…1.
Your farmer’s carry should be moderately weighted so that the farmer’s carry is unbroken, but challenging.