ONE MORE DAY TO GET BASEBALL TICKETS FOR THE THRESHERS GAME SATURDAY NIGHT! $17 for game, all you can eat food for 3 hours, discount beers, and fireworks after the game

Today is a handstand walk day. DON’T SKIP if you cant walk on your hands. We have plenty of options.

General Prep
2 Sets: For Quality
12/9 Calorie Echo Bike / 200m Run
2 Wall Walks + :20 Nose to Wall Handstand Hold
:30 Wall Sit
:30/:30 side plank

Then get into progressions for the Handstand Walk
Gymnastics Skill Session
Handstand Walk Progression
Handstand Shoulder Taps
Handstand Walk along the Wall
Handstand Walk to the Wall
***if you do not want to go upside down at all we can do seated presses for the workout

“Agent Smith Protocol”
Every 8:00 x 4 Sets
20/14 Calorie Echo Bike
25ft (7.5m) Handstand Walk
400m Run
25ft (7.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: 53/35lb, 24/16kg

Level 2:
Every 8:00 x 4 Sets
20/14 Calorie Echo Bike
15ft (4.5m) Handstand Walk (or 3 wall walks, or 8 handstand push ups)
400m Run
15ft (4.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: 53/35lb, 24/16kg

Level 1:
Every 8:00 x 4 Sets
15/11 Calorie Echo Bike
2 Wall Walks (or 10 seated presses)
300m Run
2 Wall Walks
300ft (100m) Farmers Carry
Load: 35/18lb, 16/8kg

Masters 55+:
Every 8:00 x 4 Sets
18/13 Calorie Echo Bike
15ft (4.5m) Handstand Walk
400m Run
15ft (4.5m) Handstand Walk
300ft (100m) Farmers Carry

Load: 44/26lb, 20/12kg

Goal: Finish each round in 6:00–7:30; use remaining time to recover
Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning

RPE: 7.5/10

Primary Objective: Stay consistent with handstand walk execution under fatigue, aim for unbroken or quick resets.
Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.

Workout Strategy:
Each round should feel like a controlled aerobic push that spikes grip and shoulder fatigue progressively. The Echo Bike starts things off with a hard but sustainable pace around 85% effort. After the bike settles into the handstand, walk with focus. Use short resets if needed but minimize failed attempts. The 400m run should be paced at a moderate clip that allows you to hit the second handstand walk confidently. Finish each round with the farmer’s carry, grip being the limiter here, aim to go unbroken or break once to stay efficient. Use the remaining rest time (1:00–2:00) to shake out your arms and prep for the next round.

Movement Modifications:

Farmer’s Carry: Use dumbbells, kettlebells, or reduce distance (200ft, 60m) if grip strength or space is a limiting factor.

Echo Bike: We can adjust to 22/17 Assault Bike or 24/19 Calorie Bike Erg

Handstand Walk: Scale to wall walks (2 reps), 25ft bear crawl, or handstand shoulder taps against a wall.

Run: We can move to a row for equal distance or bike erg for double the distance as the primary subs for the day.