Freestanding handstand hold

2:00-4:00 on your hands*

• Give yourself no more than 10 attempts to accumulate the time Movement options.

Handstand hold → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps (for 1 to 2-minutes)

3x10 min amrap

A: Max cal row
E2mom:
1 devils press
2 db front squats
3 db burpee deadlifts

1 min rest

B: Max cal bike
E2mom:
1 renegade row
2 db thruster
3 db powerclean

1 min rest

C: Max cal ski
E2mom:
1 man maker
2 double db snatch
3 db squat jumps

Start each amrap with the db movements

4 Intervals, alt A1/A2

A1. AMRAP 6
1400m Bike Erg
40/32 (cal) Row
Air bike for calories in the remaining time

– Rest 3:00 –

A2. AMRAP 6
40 Double-unders
8 DB Thrusters @ 2 x 22.5/15kg (50/35lbs)
12 Chest-to-bar pull-ups

– Rest 3:00 –

Flow. A1-A2-A1-A2

Overview. Alternating aerobic-capacity intervals with contrasting demands. A1 is pure engine, sustained cyclical work where pacing and output matter most. A2 is more sports-specific, where you need to manage transitions and tension variations between the movements. The goal is repeatable output across all four intervals.
Effort. Work at 8-9/10. Each 6-minute piece should feel hard by minute two and stay there. You should finish knowing you could repeat a similar effort after the 3:00 rest. If A2 falls apart after the first exposure, A1 was paced too aggressively.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Develops aerobic capacity by repeatedly pushing oxygen demand to very high levels. Improves tolerance to heavy breathing, the ability to sustain work near your ceiling, and recovery between hard aerobic efforts.
Develops aerobic capacity and the ability to sustain high output under mixed demands. Trains recovery and pacing between cyclical efforts and sports-specific work, reinforcing control and efficiency with high heart rate.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs consistent between the two exposures to A1 and A2?
– How quickly did you settle into a productive pace on A1 after the run?
– What pacing or movement adjustment would help you keep both intervals closer in score next time?
– Which limiter showed up first: breathing, muscle fatigue, or heart rate?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Row → 40/32 (cal) SkiErg or BikeErg
Double-under → Reduce reps (30 or 20 reps/round) → Speed rope skips
DB thrusters → 15/10kg (35/20lbs) → reduce reps (6/round)
Chest-to-bar pull-ups → reduce reps (8/round) → Pull-ups (8 or 12/round) → Jumping pull-ups (8 or 12/round)

Warm Up
4x40s easy + 20s moderate + 10s row/ski erg 2x both, rest 20s bwn sets.
then 2 rounds
:30 single unders
5 hr push ups + 20 shoulder taps + 5 hr push ups
10 kb gorilla row (total)
2 wall walks
1 lower rope climb

Strenght
Tempo Bench Press 3x5reps@50-55-60 % of 1rm (31X1)
Perform 3-5 strict c2b chin ups right after (use band if needed)
rest 2-3 min bwn set
Incline Dumbbell Bench press 3x10reps@RX DB's (controlled tempo)
Perform 10 bent over db row right after with db's
rest 2-3 min bwn set

Metcon (at 70-80% effort)
2 sets
2 rounds of
20/16 calories rowing
2x 1 wall walk to 2-4 shspu
after 2 rounds go for
80-100 double unders
3-4 rope climbs or 5-6 short rope climbs
rest 1:1 bwn set

4 kierrosta 3min ON, 1min OFF
A.
20 Am.heiluri
10-15 Punnerrus
Max cal ergo (loppu aika 3 minuutista)
1min huili
B.
20 Rive+työntö (10+10)
8-10 Burpee
Max cal ergo (loppu aika 3 minuutista)
1min huili

A ja B osiot tehdään vuorotellen, 3 min töitä ja 1 min huili osioiden välissä. Koko hommaa 4 kierrosta (32min yhteensä)

20min amrap

5reps kehonpainoliike
10 burbee box over
15cal ski
20m kelkantyöntö

5 kierrosta, 2min levot

5 penkkipunnerrus
3 lisäpainoleuka

WARM UP,2rds:
1:00 row
4 inchworm to push up
4+4 spider stretch
4+4 one leg db deadlift
4+4 one arm db push press
8 scap push ups

2rounds:
A. AMRAP 4 min
10 Ring rows
10 push ups
B. AMRAP 4 min
15 Russian KB swings
15 goblet squats
C. AMRAP 4 min
10 Double DB deadlifts
10 Double DB push press
D. AMRAP 4 min
5 burpees/ down up
5 V ups/6 dumbbell plank pull through
1min lepoa aina jokaisen 4minuutin patterin välissä

RDL
4x8

Snatch

4-6 x 2 @ 72-77%, go every 1:15
4 x 2 @ 77-82%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go