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13/08/24 Tuesday Workout of the Day

Writer's picture: Aaron MarcelinoAaron Marcelino

Warm-Up

-then-

For Quality:

3 Rounds

200m Run

5 Burpee Shuttle Runs, 7.5m Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.


Gymnastics Skill


5:00 AMRAP

-Freestanding Handstand Hold


Score = Time

or

Score = Reps (1sec = 1 Rep)


Scale: Wall Facing Handstand Hold



Handstand Walk Drills and Progressions for Class (5mins)


Metcon

"Amity"


Every 3:00 x 5 Sets

15 GHD Sit-Ups

200m Run

7.5m Handstand Walk*


*Increase Handstand Walk by 1.5m Each Set


L2: Sub 2-3-4-5- Max Wall Walks

L1: 15 Abmat Sit-Ups for GHD Sit-Ups, 2 Wall Walks to 20'' off the Wall

Masters 55+: 15 V-Ups for GHD Sit-Ups, 3.5m HSW across all sets

RX+: 20 GHD Sit-Ups + 200m Run + 15m Handstand walk


Goal: Complete each set @ 2:00-2:30/set


Stimulus: Midline Endurance and Stability

RPE: 7/10


PRVN Recovery #2


Optional Accessories

For Quality:

4 Big Sets

20 Barbell Strict Press, Light and Fast

:30 Straight Arm Weighted Plank




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