WARM UP
Quick hip and shoulder circles
10 Standing single leg lifts + 10s hold (Front, Side, & Across the body)(Do all 30 reps on the R, then 30 on the L)
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2 rounds of:
2 Turkish get-up (1R + 1L) (Light/Moderate weight)
6-8 Perfect push-ups
8-10 Hollow tuck-ups (Hold hollow position for 2-3s per rep)
20-30s Static Handstand hold (use a wall or freestanding / spotted)
10 Standing single leg lifts + 10s hold (Front, Side, & Across the body)(Do all 30 reps on the R, then 30 on the L)
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2 rounds of:
2 Turkish get-up (1R + 1L) (Light/Moderate weight)
6-8 Perfect push-ups
8-10 Hollow tuck-ups (Hold hollow position for 2-3s per rep)
20-30s Static Handstand hold (use a wall or freestanding / spotted)
WOD A
EMOM x 16 (4 rounds of each movement alternating)
A1: Ring Dips x 8-12 (Scale to thin band, or static dips as needed)
A2: L-Sit / Tuck-sit x 20-30s (Parallettes – accumulate time as needed)
A3: Strict Handstand Push-ups x 4-8 (3-5 reps w/ 5s negative, or pike)
A4: Double unders x 30-50 (~40s max)
—
If 12 dips are easy then add a thin band for added resistance.
If 8 SHSPU are easy then add a small deficit as needed to challenge.
Start on either the ring dips or HSPUs and rotate in order.
A1: Ring Dips x 8-12 (Scale to thin band, or static dips as needed)
A2: L-Sit / Tuck-sit x 20-30s (Parallettes – accumulate time as needed)
A3: Strict Handstand Push-ups x 4-8 (3-5 reps w/ 5s negative, or pike)
A4: Double unders x 30-50 (~40s max)
—
If 12 dips are easy then add a thin band for added resistance.
If 8 SHSPU are easy then add a small deficit as needed to challenge.
Start on either the ring dips or HSPUs and rotate in order.
WOD B
PYRAMID OF PAIN
Complete for time:
25 Cal Assault bike
30 Ball Slams (30/20lb)
35 Push-ups
40 Toes to bar
35 Push-ups
30 Ball slams
25 Cal Assault Bike
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Scale the reps / movements down as needed to keep relative intensity high.
Stagger the start as needed for heats on the A-bikes (Faster athletes first)
25 Cal Assault bike
30 Ball Slams (30/20lb)
35 Push-ups
40 Toes to bar
35 Push-ups
30 Ball slams
25 Cal Assault Bike
—
Scale the reps / movements down as needed to keep relative intensity high.
Stagger the start as needed for heats on the A-bikes (Faster athletes first)
Optional / Accessory
Crossover symmetry: “Iron Scap”
Your choice of Overhead / Shoulder / Thoracic opener stretches (10 min)
Your choice of Overhead / Shoulder / Thoracic opener stretches (10 min)
