Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: QF#3 Movement Primer
4 Rounds x 2:30
Movement Primer for Handstand Push-ups, Toes-to-Bar, Rope Climbs & Muscle-ups.
Warm-up with sets and reps as needed.
Post scores to comments.
“QF Workout #3”
For time, versus a 15:00 time cap
3 Rounds of
10 x Kipping Handstand Push-ups
20 x Toes-to-Bar
2 Rounds of
10 x Strict Handstand Push-ups
5 x Rope Climbs
1 Round of
10 x Strict Wall Facing Handstand Push-ups
20 x Ring Muscle-ups
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Resources:
The Kipping Handstand Push-up
The Kipping Toes-to-bar
The Strict Handstand Push-up
Handstand Push-up Variations
The Rope Climb: Wrapping
The Rope Climb: Basket
The Kipping Muscle-up
The Push-up
The Dumbbell Push Press
The Modified Rope Climb
Muscle-up Progression on Low Rings
