THURSDAY

Warm-Up

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

2 Rounds

30 sec Row

30 sec Shuttle Runs (25/25ft, 7.5/7.5m)

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

Gymnastics Progressions

Handstand Walk Skills and Drills

Extra Instructions / Scaling Adjustments

Spend 10:00 minutes here going over various progressions and playtime here prior to the workout.

"Northern Wind"

20:00 AMRAP

Fitness

450/400m Row

300m Run

2 Wall Walk

5 Banded Strict Pull-Ups

Performance

450/400m Row

300m Run

15ft (5m) Handstand Walk

5* Strict Pull-Ups

Add 3/2 Strict Pull-Ups each round

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Complete ~5 rounds

Secondary Objective: Keep the Handstand Walk Unbroken throughout the workout

Stimulus: Aerobic Threshold / Gymnastics Conditioning

RPE: 7/10

Athlete Strategy, Workout Flow and Notes:

We will have this workout flow with the goal of maintaining a good consistent pace on the Row and the Run in order to come right in and tackle the Handstand Walk unbroken before circling back around to the Pull-Up bar. The assumption and goal here is that the first 2-3 sets on the Pull-Ups are to be done unbroken and then as we progress up the ladder in the workout the reps will need to be broken up into more manageable sets. We should start out at sub 4:00 minutes / round and gradually increase time as we move up the ladder on pull-ups.

Optional Accessories 

3 Sets, For Quality

30 second Ring Plank Hold

Rest 15 second

30 second Hammer Curls

Rest 15 seconds

15/15 Second Single Arm Wall Facing Handstand Hold

Rest 15 seconds

15-20 second Supine Grip Chin Over Bar Hold

Rest 60 seconds between sets