Today is our high-skill workout for the week.
Athletes should aim to complete 4-6 rounds.
The KB swings should be performed unbroken for as long as possible.
Athletes should select a high-skill movement to replace the HSW if they’re scaling.
Athletes should anticipate feeling shoulder fatigue during this workout.
15 KB swings (70/53 lb)
40-ft handstand walk
15 KB swings (53/35 lb)
5 around the worlds
15 KB swings (35/26 lb)
80-ft bear crawl
:20 seated L-sit hold
– Rest :10
30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.
WHITE B0ARD BRIEF
Target rounds | 4-6 rounds
Today’s workout is high skill. We want athletes to challenge themselves on the handstand walks. Some athletes may choose to practice the handstand walk for 1:00 each round, while others may try to go unbroken for all 50 ft. Regardless, we want athletes to be challenged more than usual.
Better athletes will be able to push this workout at a pretty fast rate and it will become aerobic. The same goes for athletes who are performing the bear crawl. Athletes should anticipate their shoulders to start fatiguing shortly after the first round. Shoulder fatigue will slow everyone down today.
Athletes who get held up on the handstand walk won’t get much of an aerobic stimulus, but their goal is to get better at the movement! Athletes who are practicing should not worry about chasing the aerobic stimulus, but instead focus on moving as best as they can during the handstand walks.
Each athlete should be able to perform unbroken sets on the KB swings for a majority of the workout. At no point should the KB swings take more than 2 sets to complete.