Thursday May 30th


2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations

2 Rounds
30 sec Row
30 sec Shuttle Runs (25/25ft, 7.5/7.5m)
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps

Handstand walk skills and drills
*even if you are not interested in ever going upside down, which is fine, don’t skip today. We will work on building shoulder strength in the press

“Northern Wind”

20:00 AMRAP
450/400m Row
300m Run
15ft (5m) Handstand Walk (sub 2 wall walks, or 1 wall walk+10 shoulder taps, or 12 alt seated db presses)
5* Strict Pull-Ups
Add 3/2 Strict Pull-Ups each round

Primary Objective: Complete ~5 rounds

Secondary Objective: Keep the Handstand Walk Unbroken throughout the workout

Stimulus: Aerobic Threshold / Gymnastics Conditioning

RPE: 7/10

Athlete Strategy, Workout Flow and Notes:
We will have this workout flow with the goal of maintaining a good consistent pace on the Row and the Run in order to come right in and tackle the Handstand Walk unbroken before circling back around to the Pull-Up bar. The assumption and goal here is that the first 2-3 sets on the Pull-Ups are to be done unbroken and then as we progress up the ladder in the workout the reps will need to be broken up into more manageable sets. We should start out at sub 4:00 minutes / round and gradually increase time as we move up the ladder on pull-ups.


Handstand Walk: 

  • Incorporate exercises that emphasize building straight arm strength and perfecting the body line, while also concentrating on pressing firmly through the floor as you progress in your Handstand Walk skills.
  • For those looking to scale, consider options such as Handstand Walk to Wall, Lateral Handstand Walks along the Wall, or performing a Wall Walk with Shoulder Taps. These variations allow for adjustments based on your current skill level and provide a pathway to improve your handstand walking abilities.

Strict Pull-Ups:

  • Initiate the pull-up with lats and shoulder blade movement, avoiding starting the movement at the elbow.
  • Scale: Consider scaling to strict banded pull-ups or toenail spot pull-ups.


PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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