19/09/24 Thursday Workout of the Day

Warm-Up

4 Sets, Through

:20 seconds on, :10 seconds off

- Walking Inchworm to Hollow Body

- Hollow Rocks

- Wall Walk to Handstand Hold

- Scapular Pull-Ups

Gymnastic Skills and Progressions

Handstand Walk Skill Development

"Hakuna Matata"

For Time:

Every 8:00 x 3 Sets

18m Handstand Walk

30 Abmat Sit-Ups

15 Strict Pull-Ups

9m Handstand Walk

20 V-Ups

10 Strict Pull-Ups

Goal: 4:45-6:15

Score: Total Working Time

RPE: 8/10

Rx+:

As Above

Level 2:

For Time:

Every 8:00 x 3 Sets

8m Handstand Walk

30 Abmat Sit-Ups

10 Strict Pull-Ups

4m Handstand Walk

20 V-Ups

5 Strict Pull-Ups

*Handstand walk can be with assistance

Level 1:

For Time:

Every 8:00 x 3 Sets

3 Wall Walks

30 Abmat Sit-Ups

10 Strict Banded Pull-Ups

2 Wall Walks

20 V-Ups

5 Strict Banded Pull-Ups

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

3-4 Sets, For Quality 

10 Weighted Russian Twists

10/10 Three Point Dumbbell Row

10-15 second Extended GHD Supine Hold