Warm Up:
1:00 Echo bike
Then…
AMRAP 6:
6 bodyweight good mornings
1 wall walk
– Move for quality first, and then rounds.
Specific Warm-Up:
1 round:
P1: 10-calorie Echo bike
P2: 10-calorie Echo bike
:10 handstand hold
P1: 5 GHD hip extensions
P2: 5 GHD hip extensions
WOD:
3 rounds for time with a partner:
50-calorie Echo bike
1:00 synchronized handstand hold
50 GHD hip extensions
– Split up the bike and hip extensions; one person working at a time.
Intended Stimulus: 18-25 Minutes
Intermediate:
3 rounds for time with a partner:
40-calorie Echo bike
:40 synchronized pike handstand hold
40 GHD hip extensions
– Split up the bike and hip extensions; one person working at a time.
Beginner:
3 rounds for time with a partner:
40-calorie Echo bike
1:00 synchronized plank hold
40 supermen
– Split up the bike and supermen; one person working at a time.
HOME WOD:
Equipment:
3 rounds for time with a partner:
600-m weighted run
1:00 synchronized handstand hold
50 DB good mornings
– Split the runs and good mornings with one person working at a time.
Bodyweight:
3 rounds for time with a partner:
600-m weighted run
1:00 synchronized handstand hold
50 weighted good mornings
– Split the runs and good mornings with one person working at a time.
Movement scaling options:
Echo bike: Volume, substitutions
Handstand hold: Pike handstand hold, plank hold
Hip extension: Range of motion, barbell good mornings
Individual option:
3 rounds for time:
25-calorie Echo bike
1:00 accumulated handstand hold
25 GHD hip extensions
Post-Workout Skill Work:
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch