Wednesday, 12 February 2025

Conditioning:

Every 2:00 (7 sets)

12/10 Calorie Echo Bike

3 Power Snatch (singles, build in weight)

Gymnastics: Handstand Push-ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option:

EMOM 10:

Odd Minute:

Level 1: :20 of Deficit Strict HSPU [45/25 plates]

Level 2: :20 of Strict Box HSPU

Level 3: :20 of Pike HSPU, Push Ups, or Elevated Push Ups

Even Minute:

Freedom: :30 of Handstand Hold [freestanding or facing wall]

Independence: :20-:30 of Handstand Hold [back to wall]

Liberty: :20-:30 of Box Handstand Hold or High Plank Hold

Conditioning Option:

Death by HSPU + 2

[cap at 8 mins]

Minute 1: 1 Strict HSPU

Minute 2: 3 Strict HSPU

Minute 3: 5 Strict HSPU

Etc…If you fail BEFORE the time cap, hold a :20 Handstand for each of the minutes