:20 second Wall Supported Handstand Hold (Add weight shifts if possible)
5 min HS Walk Progressions (prior to workout)
"Time Capsule"
Every 6:00 x 5 Sets
400/300m Run
300/250m Row
20 Air Squats
10m Handstand Walk’/3 Wall Walks
Use 2 min delay for start times (6 people max)
Goals / Stimulus / Objectives
Goal: Sub 5:00 minutes / set
Stimulus: Aerobic Threshold / Gymnastics Skill Practice
RPE: 7/10
Primary Objective: Complete each working set in under 5:00 minutes
Secondary Objective: Consistency across all 5 sets
Coaching Notes and Workout Strategy:
We are ideally tackling the run at a strong controlled pace around 5k race pace before hopping on the row. Look to start the row quickly and get the flywheel moving. The row should be paced conservatively with the idea of allowing the drive to happen naturally before hopping off and completing 20 fast air squats before getting upside down and tackling our 10m Handstand Walk or modification thereof.
The goal is consistency and rhythm to this workout while maintaining an intensity of about a 7 RPE.
