Skill
10 minutes of handstand practice
Take your time working on handstand drills at your own pace today. Ask your coach for guidance and spotting if you’d like to try a new skill, and have fun!
Below is a list of handstand skills and drills in roughly ascending order of difficulty. If you’re looking to progress, get a little practice in at the drill you’re comfortable with, then tackle the next one on the list with your coach.
Plank
Pike plank
Wall walk
Box shoulder stand
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Handstand walk
Pirouettes
Freestanding handstand hold (no movement)
Handstand walk (12 feet), pirouette, repeat
Workout of the Day
4 rounds:
1 minute of overhead lunges
20 seconds of rest
1 minute of strict ring dips
20 seconds of rest
1 minute of calories
20 seconds of rest
Choose an overhead lunge weight that lets you complete 2 or 3 sets of 5 to 10 reps within each minute of work. Scale down to a front rack lunge if the overhead position feels unstable for you. Modify the dip difficulty so that you are completing quick sets of 2-5 reps throughout the workout.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 12×1:00 on, 0:20 off