14:00 AMRAP
10’ Handstand Walk
10 Box Jumps
15’ Handstand Walk
15 Box Jumps
20’ Handstand Walk
20 Box Jumps
Etc.
General Warm Up
Hit that Hinshaw Warm Up, followed by an easy 2-4 min jog, if possible. It’s good for ya!
Then…
3 ROUNDS
6 Air Squats with a pause at the bottom
3 Burpees
Specific Warm Up
Two movements to warm up today! The first is obviously complicated. If you are a handstand walker, go ahead and do a few short (10ft-ish) walks to get your brain flipped upside down. If you are not a handstand walker, see the notes below, choose a modification that works for you, and practice that movement for 2-3 sets.
If you have a box with variable heights (in a gym setting, most likely) do 5 box jumps at a low height, 5 at a medium height, and if necessary, 5 more at the highest height that you are comfortable using for the workout.
Workout of the Day
14:00 AMRAP
10’ Handstand Walk
10 Box Jumps
15’ Handstand Walk
15 Box Jumps
20’ Handstand Walk
20 Box Jumps
Etc.
Workout Notes
Ok I know this one looks scary, but remember that all things are modifiable! This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 14:00) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends. This is also an ASCENDING AMRAP which means that we will keep adding reps (distance and jumps) every round. The more rounds you get through, the longer they will become!
Handstand Walk Modifications
If you do not have fairly solid Handstand Walks, I would suggest modifying right off the bat. These Handstand Walks will get long REAL quick!
If you want to be upside down, try:
10ft HS Walk = 1 Wall Walk, 15ft HS Walk = 2 Wall Walks, etc.
Handstand/Piked Hand Lifts: 10ft = 10 reps (5 per hand)
If you do NOT want to be upside down, try:
10ft HS Walk = 10 Bear Crawl Steps (5 per hand)
10ft HS Walk = 10 Plank Shoulder Taps
Box Jump Modifications
If you don’t have a box to jump to, you can simply jump over a line on the ground or an imaginary line on the ground. You can also do Broad Jumps, Power Jumps, or Squat Jumps. If you are not comfortable leaving the ground, perform any kind of Air Squat or Dumbbell Squat variation you’d like!
Optional Accessory Work
This is a perfect day to get in 10-20min of east-moderate steady-state cardio. That means you can walk, jog, bike, row, etc in any way you’d like for 10-20min while keeping your heart rate in a nice, steady place.
Cool Down
1-2min of Saddle Pose
1-2min of Chest Stretches on each side