Strength
3 Sets
- 8-12 Partner Assisted Handstand Walk Steps
Or - 8-12 Lateral Handstand Walk Steps per side
Or - 8-12 Box Handstand Walk Steps per side
Or - 8-12 Shoulder shifts in plank, pike, or handstand
Rest about 2:00 between sets
Notes
We are adding another option to our handstand walking progression today. But again, don’t worry if you feel you are not yet ready to get inverted. We will have a progression that is suitable for all levels of comfort with a handstand.
If you feel confident moving laterally against the wall, then grab a partner and choose one of these partner assisted handstand walk variations.
We will be either working on walking laterally or simply getting comfortable supporting your body weight with a solid lockout on one arm. If you are walking, you can choose to either perform your walks against the wall or around a box. If you don’t feel comfortable bringing a hand off the ground, you can work on shoulder shifts in a plank, pike, or handstand. Focus on keeping your lower body tight, pushing tall through the support arm, and maintain a good lockout on the support arm.
Straight Arm Strength
3 Sets
- 4-5 Ring Fall Outs
- 10m Reverse Walking Pike Hold
Notes
We are switching up our straight arm strength work today with two new exercises.
Ring fall outs. You may adjust the ring fall throughs by raising the rings up so that when your arms are overhead, you are not quite as close to the ground.
Reverse Walking Pike Hold. Focus on keeping your arms straight and pushing up through the shoulders each step.
Conditioning
Complete as many rounds as possible in 9:00:
- 3 Bar Muscle Ups (or 6 pull ups)
- 6 Dumbbell Hang Power Cleans
- 36 Double Unders
Notes
Today’s workout is a triplet of bar muscle ups or pull ups, dumbbell hang power cleans, and double unders. Your score is the number of rounds and reps completed in 9-minutes.
The bar muscle ups or pull ups should be completed in 1 set each round. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Use a moderate weight for the dumbbell hang power cleans. Aim to complete 6 reps in a row each round.
The double unders should not take more than :25 to complete. Adjust the number of reps or substitute single unders.