Handstand walk capacity

AMRAP 0:30 Handstand walks in 25’/7.62m segments
– 1:00 SkiErg @ easy –
AMRAP 1:00 Handstand walks in 25’/7.62m segments
– 1:30 SkiErg @ easy –
AMRAP 1:30 Handstand walks in 25’/7.62m segments
– 2:00 SkiErg @ easy –

Intent. Accumulate as many handstand walks in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. If you don’t yet have HSWs, do 2 additional rounds of the drills instead of the AMRAP part.

Gymnastics medley

A1. Drills (you can choose to do some or all of these before the EMOM)
Bar MU drills – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops
–
Single-leg squat prep – 2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

WARM UP

10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E3MOM
10-15rounds:
200m run

• remaining time easy bike

Not too fast, just move / PK 1-2

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3x1@85%, sn-%, rest btw sets 2min

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2 Rounds
5 Inchworms
5 Scapular pull-ups
+
2 rounds
8 Hip hinge abductions
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5-10 Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Build to workout weight for DB snatches
* Practise sets of chest-to-bars, Box jump overs, and HSPUs between sets
+
@ workout weight
200m Run
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups

20 wallball
10 alt DB snatch
10 burpee over line

AF WEEK 18, Day 3

ACCESSORY:

2-3 Superset:

15 Biceps Curl
15 French Press

Go for the pump!

Välineenä käsipainot.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 x
AMRAP 4 min.
3 wall walk
6 toes to bar
9 USA swing@24/16 kg
27 double under
-rest 1 min. between the AMRAPs-

-rest 3 min.-

3x
AMRAP 4 min.
3 burpee pull up
6 box jump overs@60/50 cm
9 wall balls@9/6 kg
27 double unders
-rest 1 min. between the AMRAPs-

-rest 3 min.-

Until the 40:00 mark with a partner (6mins remaining)
One person is doing farmer carry, while the other person is holding a plank. Switch as needed.