
Warm Up:
1 set:
3:00 row, bike, or SkiErg
10 leg swings/leg (up and back)
50-feet walk on toes
50-feet walk on heels
50-feet skip for height
50-feet skip for distance
50-feet broad jump
100-m jog (50%)
100-m run (75%)
100-m run (85%+)
5 sets:
100m Run
Specific Warm-Up:
Handstand hold and L-sit hold Practice
WOD:
EMOM 16:
Even minutes: max handstand hold
Odd minutes: max L-sit hold
– Score is total cumulative time combined.
Intermediate:
EMOM 16:
Even minutes: max handstand hold
Odd minutes: max bent knee leg lift hold
– Score is total cumulative time combined.
– Maintain same L-sit variation the entire time.
Beginner:
EMOM 16:
Even minutes: max plank hold
Odd minutes: max seated leg lift hold
– Score is total cumulative time combined.
– Maintain same L-sit variation the entire time.
HOME WOD:
EMOM 16:
Even minutes: max handstand hold
Odd minutes: max L-sit hold
– Score is total cumulative time combined.
Movement scaling options:
Handstand hold: Stomach facing the wall, pike position with feet on a box, pike position on the floor, plank hold
L-sit hold: One leg extended, knees tucked into the chest, seated leg raise with knees tucked, hollow hold
Alternate Workout:
An L-sit hold can be performed on many different pieces of equipment. If necessary, allow athletes to perform their L-sit using any of the following:
Two same-height boxes
Two larger same-sized kettlebells or dumbbells
Hanging from the pull-up bar
Support on the rings
Seated on the floor
Cool down:
1 set:
1:00 seated pike stretch
1:00 seated straddle stretch
1:00 saddle stretch