Tuesday: Sonic
30-minute EMOM
Min 1: 6 Shuttle RunsMin 2: 15 Deadlifts 135/95Min 3: 50-second Max Distance Handstand WalkMin 4: 14 Alternating Dumbbell Hang Snatch @50/35 lbsMin 5: 50-second Max V Ups
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Today’s warmup will be based on what you need to warm up the most. Warming up your hinge pattern with some good mornings, inchworms, and single-arm light kettlebell RDLs will be helpful. Holding some handstand holds, and some weight shifts will also get your core and shoulders ready for action
Stimulus: Skill development in our HSW, Intensity in our V-ups, and working efforts everywhere else
Strategy: With a 30-minute EMOM, we’ll want to move and paces that you can hold without feeling super fatigued. The emphasis today is on our Handstand walk, or developing your handstand position. We’re building endurance in our midline and shoulders, so the shuttle runs and the snatches should be almost an active rest. The deadlifts should focus on perfect positioning with a lighter bar.
- Handstand Walk- For your Handstand walk kick up with strong straight arms. Before your arms begin to walk, make sure your hips and legs are over your center, which will allow you to walk more naturally. Focus on breathing and keeping your arms straight!
- Deadlift- Ensure a good start position, with near vertical shins, and a flat engaged back with retracted shoulders. Push into the floor, driving the hips and shoulders at the same time. Finish with a squeeze of the glute to find hip and knee extensions. Reverse the pattern on the descent to keep the bar close.
- Shuttle Runs- Make sure to focus on trying to make every run the same, alternating the direction of your turns, and if you can, try to count your steps! No cutting or hopping over the line, think a quick shift of the feet, with shoulders low and relaxed.
- V-up- Start with feet and hands on the floor, and in one fluid motion, drive both hands and feet over your head, touching your feet with your hands, above your head. Make sure your feet are together.
Check the video down below for step by step on how to get better at Handstand Walking!
Want to know more about handstand walks (HSW)?
FREE HSW TRAINING GUIDEHANDSTAND WALK HERO (8 WEEK COURSE)
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