Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Handstand Push-up Skills Ladder
Select from one of the following Handstand Skills/Strength options below and complete for quality.
7 Rounds, on the 2:00 of
I. Kick-up to Handstand Hold (Free or Wall)
:05,:10,:15… +5 seconds per round
II. Handstand Walk
5-10-15ft… +5 feet per round
III. Shoulder Taps
6-9-12-15… +3 taps per round
IV. Handstand Push-ups (Strict or Kipping)
3-6-9-12… +3 reps per round
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Stirred Up”
For time vs. a 16:00 time cap
100 x Double-unders
Then… 5 Rounds of
15 x American KB Swings (24/16kg)
100ft Bearcrawl / 50t Handstand Walk
Finish with:
100 x Double-unders
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
