OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
10-15 minutes moving through the following
250m Row
250m Ski
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to chest
10 Russian Kettlebell Swings (moderate)
5 Inchworms, 5 Half Bottom Burpees
5 Spiderman lunge stretch (each side)
4. Workout Prep
1 Set (at workout pace):
3 Toes to bar
3 Hang Power Cleans (at workout weight)
3 Burpee Over Bar
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60-90 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60-90 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
* Set up 4 bars or add weight after each successful lift *
Toes to bar
Hang Power Cleans (115/75)
Bar Facing Burpee
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee
AMRAP 5 Minutes
5 wall walks -or- 18/12 calorie ski
10 Dumbbell Bench Press (2×40/25)
-Rest 5:00 b/t sets-
AMRAP 5 Minutes
50’ Handstand Walk (double obstacle)
10 Dumbbell Bench Press (2×50/35)
-Rest 5:00 b/t sets-
Scored in reps to keep the leaderboard clean
Target Rounds each set: 3+
Minimum Rounds before scaling: 2
STIMULUS and GOALS
This workout is focused on high skill handstand walk practice.
WORKOUT STRATEGY & FLOW
Handstand walk: Aim for 25’ or 1 obstacle unbroken each set. If you do a lot of HS walks then aim for unbroken 50’. Scale to 50’ HS walk with one obstacle first. Then, to flat HS walk if needed.
Double dumbbell bench press: aim to keep these sets of 10 unbroken throughout.
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