GYMNASTICS:
Handstand Push Ups
Test Day!
On a running clock:
Level 1:
0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface
2-4 minutes: REST
4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps
Level 2:
0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking OR max wall walks
Level 3:
0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit]
2-4 minutes: REST
4-6 minutes: Max effort
Roe
25-20-15-10-5 Toes to Bar
50-40-30-20-10 Air Squats
FX: Knees to Chest
Time Cap: 15 Minutes
Moose
7 rounds
7 Push Press (115/85)
7 Burpee over Bar
49 Double Unders
FX: 75/55
Time Cap: 13 Minutes
ACCESSORY
3 Sets
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Wapiti
3 sets:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-
FX: 35/25, 20/16 cals
ACCESSORY
Accumulate 4 minutes of a kettlebell front rack carry
-rest as needed between breaks-
STRENGTH – Front Squat
15:00 to Find
1RM Front Squat
White-Tail
3 Sets:
5:00 AMRAP
12/10 Calorie Row
12 Box Jump Overs (24/20)
12 Sit Ups
-rest 1:00 between sets-
* Pick up where you left off each round for one
FX: 8/6
GYMNASTICS:
Handstand Push Ups
5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups
* The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don’t need to break.
Time Union Center
Every 1:30 (8 sets)
35 Double Unders
4 Squat Snatches (50-60%)
FX: 50 Single unders
GYMNASTICS:
Handstand Push Ups
5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups
* The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don’t need to break.
Score Time
Every 2:00 (16:00)
12/10 Assault Bike
4 Squat Snatches (50%-65%)
FX: 9/6
Erie Canal
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2×50/35)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Bench Press (115/75)
(Female Calories: 16-12-8-8)
(KG conv: 22.5/15 DBs, 52.5/35 Barbell)
RX: 95/65,35/25
FX: 75/45,25/15
Total Time Cap: 25 Minutes
“Karner Blue Butterfly “
(RX+)
Teams of 2
800m Run (together)
25 Power Cleans (155/105)
4 Rounds
Time Cap: 30 Minutes
RX: 135/95
FX: 600 Meters, 95/65
STRENGTH – Deadlift
18:00 to Find
1RM Deadlift
1777
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
8 Bar Muscle Ups
RX: 16 C2B’s
FX: Scaled Wall Walks, 135/95, Knees to chest, scaled pull ups.
Time Cap:16 Minutes
“
Erastus Corning
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
4x50ft Shuttle Runs after each set
FX: Step Ups
ACCESSORY – Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
“