Thursday June 4th

Warm-Up

General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
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Then Jump into the Handstand Walk Progressions and Practice

Gymnastics Skill: Handstand Walk

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
*Not going up side down, that's ok. lets use this time 5 sets of 10 alternating Db presses.

Coach this block with intention. Athletes who cannot consistently hold a handstand against the wall are not ready for open floor walking, and pushing them there wastes the skill window. Athletes who can walk short distances should work on their kick-up efficiency, hand placement, and head position. The goal heading into "Ride the Ultimate" is that every athlete has a clear, appropriate standard for their max effort minute and knows exactly what they are doing when minute four flips.

Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.


Primer
1 Round:
6-8 Weighted sit ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm , Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

Conditioning

"Ride the Ultimate"

20:00 EMOM
Minute 1: 15 weighted sit ups or v ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 40 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Handstand Shoulder Taps or pike shoulder off a box or wall walks
Minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
20:00 EMOM
Minute 1: 15 Weighted Sit-Ups or V-Ups
Minute 2: 50 Single Unders or 25 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Reps Handstand Shoulder Taps or pike shoulder taps off a box or 1-2 Wall Walks
Minute 5: Rest
Wall Ball: 14/10lb, 9/6kg, 10/9ft

Masters 55+:
20:00 EMOM
Minute 1: 10 GHD Sit-Ups or 15 Abmat Sit-Ups
Minute 2: 35 Double Unders
Minute 3: 12 Wall Balls
Minute 4: Max Distance Handstand Walk or Handstand Shoulder Taps or wall walks
Minute 5: Rest
Wall Ball: 14/10lb, 6/4kg, 10/9ft

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Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.

Workout Strategy
"Ride the Ultimate" is a pacing workout before it is anything else. Four sets of three working minutes with a full rest minute between each cycle, and the only way to make minute four matter is to not blow up in minutes one through three. Sit-Ups open each set and the pace there should be controlled and rhythmic, not a sprint. Get off the On the Double Unders, the goal is one or two sets at most and a smooth transition off the rope. Athletes who know they will trip should reduce reps now, not after burning thirty seconds in round two. The Wall Balls at 15 reps should be unbroken; pick a load that guarantees that standard across all four rounds, because breaking into two sets and missing the 45-second window compounds quickly over five sets. When minute four flips, commit. Kick up decisively, find hand placement, and walk with intent. Athletes who hesitate on the kick-up lose the first five seconds of their window. Thirty feet across a 60-second minute is very achievable if the first three minutes are handled with discipline. The rest minute is real rest: breathe, reset, and prepare to go again. Athletes who treat it as optional recovery will see their Handstand Walk distance drop off by set three.

Modifications / Adjustments

Double Unders: Reduce to 35-40 reps as first adjustment / 25 Double Unders + singles to fill / Single Unders at 75-100 reps as full substitute
Wall Balls: Reduce load before reducing reps / Reduce to 12 reps if athlete cannot complete unbroken at working load / Dumbbell Thruster as substitute
Handstand Walk: Wall Walks / Handstand Shoulder Taps / Pike Shoulder Taps on floor for athletes still developing the skill

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