HS Holds
Warm Up
General
3 rounds 10/8 cal Row @increasing intensity
10 Hollow Rocks
10 Prone Angels
Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for
7-10 seconds
– stretching for 10 seconds
Specific HS drills
-Stacked HS hold on boxes (Hips, shoulers, hands in a stacked vertical line)
-Slow controlled wall walks (Go as high as possible)
-HS plates drill
-HS hold with a spotter
Gymnastics
Free handstand practice
TC: 10 min
Score: Completion
Scaling Options
Beginner
Headstand / Pike HS on box
Workout
Every 4 min x 5 rounds
24/20 Cal Row/Ski
16 Burpee Box Jump Over 24/20″
12 Ring dips/Bar dips
TC: 20 min
Score: Fastest Interval
Scaling Options
Fit
18/16 Cal Row/Ski
12 Burpees onto Plate
8 Assisted Ring dips/Bar Dips
SC
20/18 Cal Row/Ski
12 Burpee box Jump Over 24/20″
12 Band assisted Assisted Ring dips/Bar Dips
RX+
Every 4 min x 5 rounds
2 rounds
12/10 Cal row
6 Burpee box jump @30/24″
3 Ring mu
POP's
8 Sets
3 Strict TTB/Pull Ups*
6 Slam ball
Rest 45 seconds
* Add weight with medball if possible
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