THURSDAY

Warm-Up

2 Sets, Through

:20 seconds on, :10 seconds off

- Walking Inchworm to Hollow Body

- Hollow Rocks

- Wall Walk to Handstand Hold

- Scapular Pull-Ups

Gymnastic Skills and Progressions

Handstand Walk Skill Development

Fitness

Every 8:00 x 3 Sets

3 Wall Walks

30 Abmat Sit-Ups

10 Strict Banded Pull-Ups

2 Wall Walks

20 V-Ups

5 Strict Banded Pull-Ups

Performance

Every 8:00 x 3 Sets

15m Handstand Walk

30 Abmat Sit-Ups

15 Strict Pull-Ups

10m Handstand Walk

20 V-Ups

10 Strict Pull-Ups

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:45-6:15

Score: Total Working Time

RPE: 8/10

Primary Objective: Go Big for Big Sets on Pull-Ups

Secondary Objective: Consistency on Handstand Walk

The focus here will be to work into consistent sets on the Handstand Walk of at least 5m at a time, before hitting the abmat sit-ups and strict pull-ups, then moving into 5m out and 5m back and finishing off with V-Ups and Strict Pull-Ups. Find a modification that allows you to complete each pull-up set in under 1:00 and the entire working set in the range of 4:45-6:15 in order to remain consistent and hit the targeted stimulus.

Optional Accessories

3 Sets, For Quality 

10 Weighted Russian Twists

10/10 Three Point Dumbbell Row

30 second Glute Bridge