20 Minute EMOM:Min 1: 16 Alt Hang Dumbbell Snatch (50/35#)Min 2: 14 GHD SitupsMin 3: 12/8 Cal Air BikeMin 4: 40 Sec Max Effort Handstand Walk (for feet)Try to get as long of a course as possible.
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Warm up your shoulders using handstand holds, scapular pull-ups, and v-ups to prep for the movements we have today.
Stimulus: Accumulating shoulder and midline fatigue.
Strategy: We have a good session to work on skills and learn more about our paces and our endurance. You can adjust the rep ranges slightly to work on a specific part of the EMOM that meets your intention. If we’re not quite at the point where you can perform max effort handstand walks, you can work on them for a certain amount of time, or perform some drills that work for you.
- Alternating Hang Dumbbell Snatch- Deadlift the dumbbell to full hip and knee extension. Load your hips for the Dip, and drive the dumbbell overhead, keeping the dumbbell close to your body. You can transition overhead, on the way down, or at the hip.
- GHD Situps- Having the proper setup is key here. Have your hips slightly off the pads. Bend your legs slightly as you descend to activate your glutes and hamstrings, and snap up aggressively to complete the rep. Remember to breathe!
- Echo Bike- Getting the bike started is key here. Don’t be afraid to ramp up the bike and then quickly settle into your pace. Play around with this today as a skill!
- Handstand Walk- For your Handstand walk kickup 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!
So you can kick up into a handstand and take your first few steps. What next? How do you progress to walking farther and performing the handstand walk under fatigue?Check out this video for my top 3 advanced drills…
Want to more about handstand walks (HSW)?
FREE HSW TRAINING GUIDEHANDSTAND WALK HERO (8 WEEK COURSE)
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