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26/09/23 Tuesday Workout of the Day

Writer's picture: Aaron MarcelinoAaron Marcelino

Warm-Up

3 Sets, For Quality

1:00 Cardio Choice


Gymnastics Strength / Handstand Push-Up Progression

15:00 minute running clock.

Option A)

Every 90 seconds x 10 Sets

35-40% of Max Unbroken Strict Handstand Push-Ups


Option B)

Every 2:30 x 6 Sets

6-8 Deep Deficit Kipping Handstand Push-Ups

+

10 Dual Dumbbell Strict Press @ Choice Unbroken Load


Option C)

Every 2:30 x 6 Sets

6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked)

+

10 Dual Dumbbell Push Press


"Hold onto your butts"

10 minute AMRAP

30 Double Unders

2 Dual Dumbbell Box Step-Overs

2 Wall Walks

30 Double Unders

4 Dual Dumbbell Box Step-Overs

4 Wall Walks

30 Double Unders

6 Dual Dumbbell Box Step-Overs

6 Wall Walks

30 Double Unders

8 Dual Dumbbell Box Step-Overs

8 Wall Walks

and so on..


Dumbbell Load: 22.5/15kg

Box Height: 24/20"


Recovery / Mobility Protocol

1:00/1:00 minute Couch Stretch

1:00/1:00 minute Frog Pose

1:00 /1:00 minuteCrossbody Lat Stretch


Optional Accessories

5 Rounds, For Quality:

:30 Second Handstand Hold





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