Handstand Strength Circuit – 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)
– Rest 1:00-1:30 between rounds –

Options (single arm elevation leans in full handstand). Variations – back-to-wall → chest-to-wall→ box pike handstand
Options (handstand shoulder taps). Variations – back-to-wall → chest-to-wall→ box pike handstand

Deadlift

4 x 3 @ 70%, go every 2:30-3:00

Warmup
AMRAP 8

5 burpees
10 lunges
5 box jumps
10 scapula pull
5 pushups
10 sec handstand hold

12 Days of Gymnastics
1 Bar muscle-up
2 Wall walks
3 burpee box jump
4 Pistol squats

5 C2B
6 HSPU
7 Box jumps
8 Goblet squats 24/32kg

9 Pull-ups
10m HSW (or handstand shoulder taps)
11 Box step-ups
12 Front rack step back lunges w/ KB 24/32kg

1. Perform first 1 BMu.
2. Then 2 Wall walks and 1 BMu.
3. Then 3 burpee box jumps, 2 Wall walks and 1 BMu Continue adding one additional move in given order until all 12 rounds have been completed.

TC: 40min
Scale as needed

2 x 2 x 35-45kg

3x3x35-45kg

2 hang snatch above knee + 2 squat snatch
5 x 2 + 2

Snatch

E2MOM X9

Set 1-3:

• 3 Position Power Snatch @65-70% (floor, low + high hang)

Set 4-6:

• 2 Position Power Snatch @70-75% (floor + low hang)

Set 7-9:

• 1 Power Snatch 80+% (floor)

Squats

Front Squat:

• Build to Days Heavy 1RM @RPE 9

• 3x2 @85%

Back Squat:

• 3x2 @80%

Metcon

EMOM 16

min 1-4: 35 DU + 1-4 rMU
min 5-8: 6 DB Snatch + 3-6 s.Hspu
min 9-12: 3-5 bMU + 20 Heavy/Drag DU
min 13-16: 2 Wall Walk + 6 DB Snatch

Accessories

3-4 Rounds For Quality:

• 10/10 Banded Hamstring Curl
• 15/15 Weighted Calf Raise
• 10/10 KB Leg Raise (boksin päältä)

*rest as needed

Snatch
5 reps at 60%
5 reps at 70%
5 reps at 80%

For time

100/75 (cal) Row
80 Wall Balls @ 9/6kg (20/14lbs), 10″
60 Toes-to-bars
40 Box jump overs*, 24/20″
30m KB Overhead walking lunge @ 2 x 24/16kg (53/35lbs)

Time cap. 22:00

• You can choose either regular box jump overs w/ step down OR jumping over the whole box ( = landing over, not on, the box)

Overview. A classic chipper. Having a good strategy in the wall balls and ttb will be key. The overhead walking lunges are very difficult to perform with tired shoulders, keep that in mind when deciding how to break up the wall balls. Use the warm-up to get your overhead position ready for the walking lunges, this might help a lot.

Pacing. It’s always tempting to row too fast in the beginning of a workout when you are fresh. Remember that gaining 5-10 seconds on the rower is hard but losing 5-10 seconds in transitions and breaks is easy. You should be able to start the wall balls right away. There are many ways to break up the wall balls, pick a plan you know will help you keep the breaks short and that won’t burn out your shoulders.

Toes-to-bars can end up being a time suck IF you go too deep on the 1st set (and then need to do tiny sets), just like for WB, pick a breakdown that keeps the rests short. Find a manageable hard pace in the box jump overs and stay disciplined. Get focused before you pick the KBs up for OH lunges. Aim to keep the sets to minimum but don’t push to failure.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing?
– Did you choose the right row pace?
– Did you pick the right strategy in the wall balls? Would being more conservative have benefitted you more?
– How would you pace/break things differently if you needed to repeat this workout and improve your time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Alternative rep scheme → 80/60-60-40-20-20m
Row → Any other machine for same calories
Wall balls → lighter ball / 9’ target
Toes-to-bars → Reduce reps to 40 → Toes-to-rings → V-ups → ab-mat sit-ups
Box jump overs → Lower box
OH WL → Lighter KBs 16/12kg (35/26lbs) → Front rack walking lunges

Warm-up 00:30/00:30 x 8:
1) easy row
2) kip swing
3) inchworm burpee
4) air squat

AMRAP 30 min:
15 cal RowErg
12 toes-to-bar
9 burpee box jump over
6 wall walk
9 bar muscle-up
12 DB thruster (22,5 kg)
15 cal BikeErg

1 kierros = 78 reps