Essentials
| Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
3 Rds For Time:
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| Additional: |
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Performance
| Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
3 Rds For Time:
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| Additional: |
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Competition
| Strength/Skill: |
| Warm up:
3 Sets:
3 Sets:
Strength: Skill: |
| WOD |
| A) Handstand Push Up (15-20 minutes)
Beginner/ novice
1) Hollow to arch HSPU 1/4
2) 4×5 Reverse headstand weight transfers tuck
3) 3×5 butt on wall to heels on wall drill
4) 15x lunge to wall handstand fast lowers
5) 10x lunge to handstand slow eccentric (6/4” deficit)
Advanced
1) Hollow to arch HSPU 1/4->1/2
2) 2×5 Reverse headstand weight transfers pike; 2×5 jack knife HSPU
3) 2×4 butt on wall (hollow) knees APART -> feet together heels on wall (arch); 2×4 butt on wall (hollow) knees TOGETHER -> feet together heels on wall (arch)
4) 3×6 tucked slow to arch (concentric), fast to hollow HSPU (eccentric)
5) With 6/4” deficit: 3×6 kipping HSPU, 3×3 strict HSPU
Elite:
1) Hollow to arch HSPU 1/4->1/2->3/4->full
2) 2×5 Reverse headstand weight transfers no foot touch (tuck or pike); 2×5 jack knife HSPU
3) 3×6 kipping HSPU: first three butt on wall (hollow) knees apart -> feet together heels on wall (arch); second three with knees together at bottom
4) 3×6 tucked slow to arch (concentric), fast to hollow HSPU (eccentric)
5) With 9/6” deficit: 3×6 kipping HSPU, 3×3 strict HSPU
B) Rings (5-10 minutes)
Beginner/ novice:
– Tuck pull to invert -> inverted pike hold 3 sec -> 3 ring swings -> spotter assisted muscle up OR pull up a box leg assisted (or jumping) muscle up transition drill -> 3 kipping ring dips -> 3 ring support swings -> 3 bottom of dip swings -> (move box) 3 ring swings with pull to chest (kipping ring pull ups) -> tuck hang 5 seconds
– repeat complex x 3
Advanced:
– Pull to invert -> inverted pike hold 3 sec -> cast out back swing -> muscle up on front swing -> into 3 butterfly ring dips -> fall into back swing -> 2 ring swings -> muscle up -> front roll down to inverted pike -> lower slow to L hang -> L hang 5 seconds
– repeat complex x 3
Elite:
– Pull to invert -> inverted pike hold 3 sec -> cast out back swing -> muscle up on front swing (hollow version) -> into 3 back to front ring dips -> fall into back swing -> 2 ring swings -> muscle up (arch version) -> front roll to L support -> L support 3 sec -> lower to L hang
– repeat complex x 3
C) Bar (5-10 minutes)
Beginner/ novice:
– 2x tuck pull to invert -> arch-hollow -> arch hollow lever pull down -> kipping pull up -> butterfly pull up -> arch- hollow -> TTB x2 -> 3x bar swings (tap swing)
– Repeat complex x 3
Advanced:
– Pull over -> BMU -> roll forward over bar -> 3 TTB -> 3 butterfly CTB -> pull over -> shoot feet forward -> tap swing -> turn 180 + grip change
– Repeat complex x 3
Elite:
– Pull over -> shoot feet forward -> tap swing -> turn 180 + grip change -> glide kip -> BMU -> back hip circle -> 3 TTB -> 3 butterfly CTB
– Repeat complex x 3
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| Additional: |
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