Tuesday September 1st

Do not skip today because it says handstand work. You DO NOT have to do handstand
General Warm-Up
2:00 Cardio Choice
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:30 Single-Unders
10 Bootstrap Squats
10 Down Dog Toe Touches
8 Inchworm Push-Ups
10 Banded Pull-Aparts
5/5 World's Greatest Stretch
:20 Hollow Hold
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2 Sets:
8 Down Dog Pike Push-Ups
8 Quadruped Thoracic Rotations
10 Air Squats
:20 Handstand Hold or Plank Hold
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Specific Prep
Strict Handstand Push-Up Skill Build:
6 Box Pike Push-Ups, Hips Above Shoulders (knees on box)
4 Box Pike Push-Ups, Feet on Box or 3-4 Strict Handstand Negatives
3-5 Strict Handstand Push-Ups or working modification for the day (Focus on head-hands triangle and full lockout)
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2 Sets:
:20 Double-Under Practice (Relaxed shoulders, wrist driven)
8 Wall Balls (Confirming target height)
6 Medball Box Step-Overs (3/3, full extension at the top)

"Mirror, Mirror"
For Time:
50 Double-Unders
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
30 Med-Ball Box Step-Overs
40 Wall Balls
50 Double-Unders
Time Cap: 20:00
Score = Time
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in


Level 2:
40 Double-Unders
30 Wall Balls
24 Med-Ball Box Step-Overs
14 Strict Handstand Push-Ups
80 Double-Unders
14 Strict Handstand Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
40 Double-Unders
Medball: 20/14lb
Wall Ball Target: 10/9ft
Box: 24/20in


Level 1:
75 Single-Unders
30 Wall Balls
20 Med-Ball Box Step-Ups
14 Box Piked Handstand Push-Ups
150 Single-Unders
14 Box Piked Handstand Push-Ups
20 Med-Ball Box Step-Ups
30 Wall Balls
75 Single-Unders
Medball: 14/10lb, 6/4kg
Wall Ball Target: 9/8ft
Box: 20/16in


Masters 55+:
40 Double-Unders
30 Wall Balls
24 Med-Ball Box Step-Overs
12 Strict Handstand Push-Ups or Box Pike Push-Ups
80 Double-Unders
12 Strict Handstand Push-Ups or Box Pike Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
40 Double-Unders
Medball: 14/10lb (6/4kg)
Wall Ball Target: 10/9ft
Box: 20/20in

Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 13:00-17:00
Stimulus: Chipper Conditioning / Mixed Modal Endurance
RPE: 8/10
Primary Objective: Finish inside the cap with the back half moving at the same pace as the front half.
Secondary Objective: Hold planned handstand push-up sets on both sides without going to failure.
Workout Strategy
• Open the first 50 double-unders unbroken but relaxed, this is a rhythm set, not a sprint.
• Break the first 40 wall balls into planned sets (20-10-10 or 10s) with fast turnarounds; going unbroken here will cost you the handstand push-ups.
• Step-overs are the steady middle gear, one pace, no rush, breathe through them and keep the ball settled on the shoulder or chest.
• Plan handstand push-ups in sets of 4-6 with short rests; top end athletes can go bigger, but nobody should be hanging out upside down grinding.
• The 100 double-unders is the crux with fatigued arms; break into 2-3 sets, shake out the shoulders, then reattack the back half with the same aggression you had on the way down.
Points of Performance
• Double-Unders: Relaxed shoulders, wrist driven turnover, consistent jump height.
• Wall Balls: Full squat depth, drive from the legs, ball hits the target at full extension.
• Med-Ball Box Step-Overs: Both feet must touch the top of the box and move to the other side of the box for the rep to count. Stay low and close to the box for the duration of the reps.
• Strict Handstand Push-Ups: Head and hands form a triangle, no kip or hip pike, full lockout with ears in front of the arms.
Modifications / Adjustments
• Double-Unders: Reduce reps / :45 Practice Attempts / Single-Unders at 2x reps
• Wall Balls: Reduce load / Reduce reps / Medball Thrusters / Medball Squat to Press
• Med-Ball Box Step-Overs: Reduce box height / Med-Ball Box Step-Ups / Unloaded Box Step-Overs
• Strict Handstand Push-Ups: Deficit Strict Handstand Push-Ups / Strict Handstand Push-Ups / Box Pike Push-Ups (feet on box) / Pike Push-Ups from Floor / Dumbbell Strict Press

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