Skill Work:

8-10 minutes:

Work butterfly or kipping rhythm for pull-ups or kip swings for those who cannot do them yet

Work on the proper hand placement and set-up for HSPU, scale with rubber plates under an AbMat (no more than a 45# plate so there is still some range of motion), modify to pike position for those who cannot yet get upside down…negatives are a great way to work position and feel…pop up on wall, slow 3-5 second lowering, come off the wall and stand, repeat for 3-5 reps

Upper Body Strength

Alternating Every Minute on the Minute for 12 minutes (6 sets of each):

4 Pull-ups (hardest version you can)

4 Handstand Push-ups (hardest version you can)

*list below, hardest to easiest

Pull-ups:

Strict Weighted

Strict

Chest to Bar

Chin over Bar

Banded

HSPU:

Parallette or Deficit Strict

Parallette or Deficit Kipping

Strict

Kipping

Modified with AbMat (rubber plate under AbMat, same as info in skill section)

Piked or Double DB Strict Press

MetCon:

4 Rounds For Time:

20 Russian KB Swings

15 AbMat Sit-ups

10 Box Jumps

5 Wall Walks

*Pace: Aggressive: 8:30, Solid: 10:00, Limit: 12:00

*challenging our ability under core fatigue and increased heart rate to breathe and brace while stabilizing our body weight and getting upside down

*No more than two sets on the swings, steady pace on the sit-ups and box jumps, focus on finding a way to go right into the next wall walk and remain under control

Beginner: 26/18, 16/12”, get both feet on the wall to work on stabilizing yourself, then back down

Intermediate: 35/26, 20/16”, as high as you can go on the wall

Advanced: 53/35, 24/20”

Sport: 70/53, 24/20”