General Prep
1:30-2:00 Cardio Choice
2 Sets: For Quality
5/5 Kettlebell Windmill
10 Alternating Single Arm Kettlebell Swings
:20/:20 Single Arm Plank
:10-:15 Hollow Hold
:10 -:15 Prone PVC Pipe Presses
10 Scap Pull ups
Then get into Handstand Walk Progressions
Gymnastics Skill
Handstand Walk Skills and Progressions
- Wall Facing Handstand Shoulder Taps
- Lateral Handstand Walk across the wall
- Handstand Walk to the Wall
“Sunshine”
16:00 AMRAP
12/8 Strict Pull-Ups
20ft (6m) Handstand Walk
12 American Kettlebell Swing
20ft (6m) Handstand Walk
Kettlebell: 70/53lb, 32/24kg
Level 2:
16:00 AMRAP
9/6 Strict Pull-Ups
15ft (4.5m) Handstand Walk
12 American Kettlebell Swing
15ft (4.5m) Handstand Walk
Kettlebell: 53/35lb, 24/16kg
Level 1:
16:00 AMRAP
6 Banded Strict Pull-Ups
20ft (6m) Bear Crawl
12 Russian Kettlebell Swing
20ft (6m) Bear Crawl
Kettlebell: 35/26kg, 16/12kg
Masters 55+:
16:00 AMRAP
9/6 Strict Pull-Ups
10ft (3m) Handstand Walk
12 Russian Kettlebell Swing
10ft (3m) Handstand Walk
Kettlebell: 53/35lb, 24/16kg
Goal: ~6 Rounds +/- 10-20 Reps
Score: Rounds + Reps
Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Maintain movement consistency and pacing across the entire 16 minute AMRAP
Secondary Objective: Maintain Big Sets on Strict Pull-Ups… we want a dose effect here from going for a big set of strict pull-ups to start each round.
Workout Strategy:
This AMRAP tests shoulder stamina and upper body control across all three movement patterns. Strict Pull-Ups will accumulate quickly, but we should just give ourselves enough of a reset to maintain a good big set to open with. Maintain a steady cadence and quick transitions to the Handstand Walk.
The Handstand Walks are the focal point of this workout. Focus on shoulder stacking, straight arms and short breaks if needed. Completing these segments consistently will be the separator in this workout. Avoid being too aggressive early on and think about possibly breaking up into 10ft (3m) segments with short breaks early on to avoid failure later in the workout.
The American Kettlebell Swings are meant to be on the heavier side today and add in some grip interference for the Pull-Ups. Be sure to really use your hips and hip hinge to dynamically drive the kettlebell overhead.
Movement Modifications:
Kettlebell Swings: First reduce load. If needed, modify to Russian swings for shoulder limitations.
Strict Pull-Ups: First reduce volume to 8–10 reps. Then modify to banded strict pull-ups or jumping pull-ups with a controlled eccentric
Handstand Walk: Scale distance to 10ft or 15ft segments. Adjust to 4x5ft Handstand Walks to Wall, modify to wall-facing shoulder taps, box pike walks, or 2 Wall Walks for each segment.