For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. Post time to comments. Compare to 181013. Scaling: If you are not highly proficient with handstands, modify each movement to a point that … [Read more...] about Tuesday 211019
Handstand Hold
Tuesday 210615
Tabata back squats, 65/95 lb. Rest 1 minute Tabata L-sit Rest 1 minute Tabata ring rows Rest 1 minute Tabata handstand hold Rest 1 minute Tabata row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. Post total reps/seconds/calories for … [Read more...] about Tuesday 210615
Tuesday 210601
Practice SLIPS for 20 minutes. Deadlift 5-3-3-1-1-1 reps Post loads to comments. Compare to 200301. Scaling: Watch “Warming Up With SLIPS.” For this heavy day, experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics. … [Read more...] about Tuesday 210601
Sunday 210530
5 rounds for time of: 1-min. handstand hold 21 toes-to-bars Post time to comments. Compare to 190717. Scaling: This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground. Intermediate Option: 4 rounds for time of: 1-min. … [Read more...] about Sunday 210530
Friday 210430
3 rounds for time of: 3 min. of handstand hold in as few sets as possible (AFSAP). After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round. Post time to comments. Compare to 200304. Scaling: Reduce the interval duration and modify to a challenging static hold. Intermediate … [Read more...] about Friday 210430
Tuesday 210413
Practice SLIPS for 20 minutes. Thruster 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 200206. Scaling: Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement. … [Read more...] about Tuesday 210413
Tuesday 210216
Tabata box jump, 16/20-in. box Tabata L-sit Tabata handstand hold Tabata sit-up Tabata lunge The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises. Post total reps/seconds for each exercise to comments. Compare to … [Read more...] about Tuesday 210216
Thursday 210128
Overhead squat 3-3-3-3-3 reps Practice SLIPS for 20 minutes. Post loads to comments. Compare to 200117. Scaling: Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout … [Read more...] about Thursday 210128
Wednesday 210127
4 rounds for time of: 15 GHD sit-ups 30 thrusters 45 double-unders ♀ 45 lb. ♂ 65 lb. Post time to comments. Compare to 180619. Scaling: This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the … [Read more...] about Wednesday 210127
Friday 210115
4 rounds for time of: 400-m run 1-minute handstand hold Post time to comments. Compare to 191126. Scaling: This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space. Intermediate Option: Can be completed as Rx’d Beginner … [Read more...] about Friday 210115