WARM-UP -
Hinshaw Warm Up (10-12
minutes)
-into-
6:00 AMRAP
:10 Handstand Hold
5 Pike Push Ups
5 Alt. Step Ups (each leg)
50m Jog
WORKOUT PREP -
1 set:
100m Run (at workout pace)
1 Wall Walk
4 Alternating Single
Dumbbell Box Step Up
STRICT HANDSTAND PUSH-
UPS: WEEK 1:
6 Week Handstand Push-up
Strength Cycle
During this gymnastics
cycle, we will be focusing
on improving your strict
handstand push-up strength.
Whether you have a goal to
eventually get your first strict
handstand push-up, or are
already there and want to get
stronger, this cycle will work
for you!
Week 1: Baseline Test
Freedom: 1 set of max strict
handstand push-ups
Independence: 1 set of max
strict box handstand push-
ups (note the box height
used)
Liberty: 1 set of max push-ups
or elevated push-ups
WORKOUT - Blizzard
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell
Alternating Box Step Ups
(50/35)(24”/20”)
(KG conv: 22.5/15 DB)
COOL DOWN/MOBILITY -
1 Min QL Stretch
1 Min Barbell Forearm Stretch