Skill
~10 minutes of handstand practice

We’re taking a break from the barbell to get upside-down and practice our handstand skills today. Listed below is a non-exhaustive list of handstand skills in roughly ascending order of difficulty. Pick one or two that look challenging but manageable, and get some work in on them! If you aren’t sure what to tackle, chat with your coach.

Box shoulder stand
Wall walk
Handstand kick up against wall
Cartwheel
Crow stand
Freestanding handstand kick up
Freestanding handstand hold
Handstand walk
Handstand walk obstacle course (cone slalom)
Handstand walk up ramp/down stairs
Handstand walk up stairs/down ramp
One armed handstand walk
No armed handstand walk

Workout of the Day
Every 4 minutes for 5 rounds:
25/20 calories
15 box jump overs

Record the slowest of your 5 rounds.

Pick a calorie count that you can finish in no more than 90 seconds. The box jump overs shouldn’t take more than a minute, so you’ll be left with at least 90 seconds of rest every round. Push the pace on the machine to try to get a little bit ahead of the clock, and then focus on accurate and consistent footwork on the box jump overs; your legs will be pretty smoked from the calories, so be careful on the jumps.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, 30/24 calories
metcon: 4×2:00 on, 2:00 off