Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Handstand Push-ups
Warm-up sets and movement practice x 5:00
6 Rounds x 2:00 of
Round 1: Max Reps x Strict HSPU
Round 2: Max Reps x Strict HSPU
Round 3: 30% Drop Set x Strict HSPU
Round 4: 30% Drop Set x Strict HSPU
Round 5: 30% Drop Set x Strict HSPU
Round 6: 30% Drop Set x Strict HSPU
*Establish best attempt for 2:00 HSPU test. Use 30% of that score for Drop Set Rounds. Example: best score is 10 reps means the final four rounds are 3 reps each.
**Scale HSPU ROM as needed.
Post scores to comments.
“Hmmm Then”
Versus a 12:00 Running Clock
Row (kcal) x 3,6,9… (+3 per round)
GHD Sit-ups x 3,6,9… (+3 per round)
Handstand Push-ups x 7,7,7…(repeating)
Notes: Abmat scaling for reps is 5,10,15…(+5 reps per round).
Post scores to comments.
