Friday March 10th
23.03.10
INTENDED STIMULUS
10:00-15:00.
Air squats completed with few to no breaks.
Sets of 5+ unbroken HSPU at a time.
Handstand walks in 3 sets or less.
High skill and redundancy between the HSPU and HS walks.
RX
For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk
LEVEL 2
For time:
100 air squats
5 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
75 air squats
10 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
50 air squats
15 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
25 air squats
20 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
LEVEL 1
For time:
50 air squats
5 seated DB shoulder presses (15/10 lb)
20 alternating shoulder taps (in pike hold)
35 air squats
10 seated DB shoulder presses (15/10 lb)
20 alternating shoulder taps (in pike hold)
20 air squats
15 seated DB shoulder presses (15/10 lb)
20 alternating shoulder taps (in pike hold)
10 air squats
20 seated DB shoulder presses (15/10 lb)
20 alternating shoulder taps (in pike hold)
SKILL WORK
Pre-workout:
EMOM 5:
1-3 wall walks
STRETCHING
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch
WHITE BOARD BRIEF
Target time | 10:00-15:00.
This high-skill triplet features two handstand movements that create a lot of overhead fatigue throughout the workout.
The air squats are high in volume and should be done quickly to elevate the heart rate. The first round should not exceed 2:30; the volume can be reduced if you’re unable to maintain 20 squats/:30.
The handstand push-ups are comparatively lower in volume, but you need to be able to complete 5+ reps at a time in the workout. You should be able to do 7 unbroken reps in the warm-up.
HSPU may be scaled in volume or to pike push-ups with or without a box.
The handstand walks will be impacted by the HSPU and feel harder than usual despite the short distance. These need to be kept to 3 sets or less. If attempts can’t exceed 5 feet at a time, scale to handstand shoulder taps to keep the intensity high.
