22.01.28

INTENDED STIMULUS

Complete the workout in 15:00 or less.

Complete the handstand holds in 1-3 sets each round.

Spend no more than 1:30 on the toes-to-bars.

RX

5 rounds for time:
1:00 handstand hold
21 toes-to-bars

LEVEL 2

5 rounds for time:
1:00 handstand hold / pike hold on box
21 knees-to-armpits

LEVEL 1

5 rounds for time:
1:00 plank hold / over-head plate hold
21 sit-ups

SKILL WORK

Pre-workout:
EMOM 5:
2-4 wall walks

STRETCHING

Accumulate
30 ATY drills
– Use 2.5 or 5-lb plates

WHITE BOARD BRIEF

Target time | 10:00-15:00

Today’s workout is a midline monster. Athletes should expect their mid-sections to feel a bit unstable as they get further along in the workout. A big emphasis of today’s workout is on maintaining a rock-solid midline.

Athletes should try to get upside down in some way. Today is a great day to practice this skill and try something new, even if that means adjusting the total time in the hold.

Athletes should be able to complete toes-to-bars in sets of 5 reps or more with whatever scale they choose. Athletes should not perform singles.