GYMNASTICS | WEEK 51 | 12/13/2020

Every 30 seconds for 5 minutes (10 Rounds)

Complete 1-3 Strict Handstand Push Ups

NO KIPPING TODAY! Strict work ONLY :-)

Whether you choose 1, 2 or 3 reps will largely depend on your strength and stamina with this movement. If you start with 2 or 3 reps early on and are fatiguing quickly, simply drop a rep or two. Do your best to always be able to accomplish 1 HSPU in each 30 second window - don't reach failure!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box OR even on the floor.

AMRAP 12 Min

6 Around the Worlds
6 Pike Walk Around Box

As always with these Gymnastics workouts, we want you to prioritize QUALITY over QUANTITY. So even though you're scoring how much work you get done in 12 minutes, be sure to move with intention.

The around the worlds start in a hang position. From here you will work to keep your legs straight and make a massive circle out and around (all the way up to like a toe to bar) and then all the way around back down to hang. These are meant to be pretty strict, so no momentum is to be used.

These are TOUGH and require some flexibility as well. Scale to around the world with knees only if necessary.

For the pike walk around the box, you will place your feet on a box, stack of plates, whatever you can walk around in the pike position. You want the height roughly 20-24" depending on how tall YOU are. Get into a pike handstand position by getting the butt over the head and the head THROUGH the arms looking back at the box. You will walk sideways around the box rotating at the feet. If you need to have a slight bend in your knee for flexibility sake - that is fine.

Keep the belly tight and keep the hips above the head in a HANDSTAND. This is not an incline push up walk.

If you can't make it all of the way around the box in one set - that is OK!!! But shoot to try to get around at least once! You can even sub pike shoulder taps!

Each Walk Around = 1 Round

Change directions each time.