Warm Up:
3 rounds:
Row or bike 1:00
-Rest :20
Handstand Warm-Up
Specific Warm-Up:
4 shoulder presses
4 overhead lunges
– Rest 1:00 between sets.
– Build to workout load.
WOD:
3 rounds for time:
10 shoulder presses (75/115 lb)
:20 handstand hold
10 overhead lunges
:20 L-sit hold
Intended Stimulus: 10-15 Minutes
Intermediate:
3 rounds for time:
10 shoulder presses (55/75 lb)
:20 handstand hold
10 overhead lunges
:20 L-sit hold (knees bent)
Beginner:
3 rounds for time:
10 shoulder presses (35/45 lb)
:20 plank hold
10 overhead lunges
:20 plank hold
Home Workout:
3 rounds for time:
10 dumbbell shoulder presses (35/50 lb)
:20 handstand hold
10 single-arm dumbbell overhead lunges
:20 L-sit hold
– Use two dumbbells for the shoulder presses and one for the lunges.
Movement scaling options:
Shoulder press: Load, dumbbell shoulder press
Handstand hold: Time, pike hold, plank hold
Overhead lunges: Load, single-arm dumbbell overhead lunges, front rack lunges, unweighted lunges
L-sit hold: Time, one leg extended, both legs tucked, seated tuck
Post-Workout Skill Work:
Accumulate:
50 good mornings (empty barbell)