23.03.27

INTENDED STIMULUS

2-3 rounds for most athletes on the first AMRAP.

:30-1:00 on the handstand holds.

Short sprint paired with a high skill, isometric hold for a contrast of moving fast and moving as little as possible.

Score is total reps completed + total seconds held on the hands.

RX

2 sets:
AMRAP 3:
100-m run
10 pull-ups

AMRAP 3:
Freestanding handstand hold

– Rest 2:00 between sets.

LEVEL 2

2 sets:
AMRAP 3:
100-m run
5 pull-ups

AMRAP 3:
Handstand hold against the wall

– Rest 2:00 between sets.

LEVEL 1

2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups

AMRAP 3:
Pike hold on a box

– Rest 2:00 between sets.

SKILL WORK

Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.

STRETCHING

1 set:
100-m cool-down walk

Accumulate:
30 reach, roll, and lift

WHITE BOARD BRIEF

Target | 2-3 rounds and 1:00+ of handstand holds.

This workout is a back-to-back combo of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds.

The intent is to sprint as fast as possible through the runs and pull-ups. Then, flip a switch to slow down and try to manage a higher skill under the fatigue from moving so quickly.

To achieve this stimulus, push the runs faster than usual and scale the pull-ups to minimize rest.

For the handstand hold, athletes just need to remain on the hands for :05 at a time and can shuffle as needed while doing so. They do not have to be perfectly still.

If :05 inverted isn’t manageable, scale to a handstand on the wall or a pike position to total over 1:00 of holding across the 3:00 AMRAP.

This whole sequence will be done twice with no rest between AMRAPs and 2:00 of rest between sets.