WARM UP
Gymnastics Pull Warm Up
Gymnastics Press Warm Up

WORKOUT

Core Tabata

8 Rounds of 20-sec ON / 10-sec OFF

A: Hollow Rocks
B: Half Superman Lifts

So the way this one works is you'll do 20 seconds of hollow rocks then rest for 10 seconds. That's 1 round. Then you'll do half superman lifts for 20 seconds then rest for 10 seconds. That's another round. You'll alternate back and forth between movements each round until you've done 8 total (4 of each).

For the Hollow Rocks, start lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

The Half Superman Lifts are basically a lower back crunch. You'll lie on your belly with your legs together and arms extended overhead. Then you'll squeeze your butt and lower back to lift ONLY your chest from the ground. Hold briefly then lower back down to the ground. Be sure to keep your belly tight so that you don't overextend your lower back!

EMOM x 12 Min

1-3 Bar Muscle Ups

At the start of every minute, you'll perform 1-3 BMU(s). You do not have to stick with the same number of reps that you started off with (so if you start with 3 but can't maintain, you can drop to 1 or 2).

If 1-3 every minute it too frequent or too high volume, you can also change it to every 90 seconds so that it's 8 rounds rather than 12.

The bar muscle up is a combination of a big pull up, a transition, and a dip. You may modify with a jumping version to practice the transition from the pull up into the dip.

You'll begin standing beneath the bar. Jump to the bar, reach your toes toward the ground and press your shoulders away from your ears. Squeeze your abs and swing your legs forward slightly as you press your torso behind the bar. Pull against the bar slightly to swing forward, opening into an arch position as you pass to the front of the bar. Once you start swinging backwards, drive your knees towards the ceiling. Squeeze your glutes HARD and FAST to produce as much power as possible, driving your hips towards the bar. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar. Land in the bottom of a dip and press up to elbow lockout.

For Time & Quality

2-4-6-8-10-8-6-4-2

Dips / Push Ups
Candlestick to Pistol

For this one, you'll do 2 dips (or push ups) then 2 candlesticks to pistol. Then 4 dips, 4 CTP, 6 dip, 6 CTP, etc.

Ideally, this workout will be done with dips BUT if that movement is not in your toolbox yet, you can swap them out with jumping dips, bench dips, or push ups!

For the ring/stationary dips, be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out. Get the shoulder lower than the elbow at the bottom. Dips may be strict, kipping, banded, or even slightly leg assisted. We don't recommend a slow lower dip in for time workout. You can even dip between two benches/boxes/countertops if you want!

For the candlestick to pistol, begin standing with both feet together, arms by your sides. Sit back to the floor, setting your butt close to your heels. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and butt squeezed. Using the momentum from rolling down, pull the heel of one foot as close to your butt as possible and keep the opposite leg extended. Touch the foot down of the leg that's still bent. Shift your chest forward and over your toes to help stand. As you stand up, keep the extended leg from touching the floor. Fully extend your knee and hip at the top before touching the other foot down.

So for 2 reps of candlestick to pistol, you'll do candlestick and stand up on your right leg. That's rep 1. Then you'll do candlestick and stand up on your left leg. That's rep 2.

If it's just not happening for you, you can segment the candlesticks from the pistols. So you'd do 2 candlesticks (stand up with both feet or just rock forward after raising your legs/hips). Then you'll stand up and do 2 alternating pistols (1R/1L). With this customization, you can also do the pistols to a box or with some assistance.

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.

On a 5 Min Clock:

Active Bar Hang

*Every time you drop from the bar, complete 20 Shoulder Taps (handstand, pike, plank)

The way this works is you'll do an active hang from the bar for as long as you can. When you drop down, shake it out, complete 20 shoulder taps from whatever position you can do safely, and then hop back up on the bar for another max effort hang. Continue moving back and forth between hanging and tapping until 5 minutes are up!

For the Active Bar Hang, begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart). Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position. Squeeze the glutes and round the hips under to further engage the core. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.

Keep your belly tight to avoid over extension of your spine. Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.

If touching your shoulder isn't happening try just raising your hand a few inches from the floor and get a feel for the hip shift.

5 Rounds
For Time but also For Quality

16 Alternating Pistols
20 Contralateral Plank Lifts
24 Superman Rocks

The only reason this one is for time is so that you have something to score - so don't blaze through it to get a better time! Move with intention.

A "Pistol" is a single leg squat. Start standing, shift all your weight into one foot and raise the other off the ground in front of you. Reach your butt back while keeping your chest over your ankle. Belly is tight. Lower under control. Be mindful that your knee doesn't cave in at any point. It is TOTALLY normal to have one side that is weaker or less coordinated than the other. If these are new for you, try sitting back to a target. You may also try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening... lateral step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable. You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

For the Contralateral Plank Lifts, you'll start in a tall plank supported by your hands and toes. Keep the butt, belly, and thighs squeezed tight. Lift opposite arm and leg from the ground and reach out as long as you can through your finger tips and toes, then come back to neutral. Switch sides and repeat. Be sure to continue pressing through the ground with your supporting hand as you lift and reach.

If lifting both a leg and an arm at once is too much, try just an arm or just a leg or simply do a regular plank hold for 30 seconds!

For the Superman Rocks, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Reach your arms back as far as you can then quickly shift them forward and repeat to build a rocking momentum. Keep your thighs squeezed tight. Each time your chest rocks back and forth is 1 rep.

7 Minutes for Handstand Walk Practice

Handstand Walk Pyramid in 5-ft Increments:
5-10-15-20-25-20-15-10-5

*Don't move to the next distance until you've achieved the one you're on

So the way this one works is you'll kick up and walk 5 feet on your hands, then come down. Reset and walk 10 feet. Reset and walk 15 feet. If you fail a distance, you must stay at and successfully complete that distance until you can proceed to the next distance. Rest as needed between attempts.

Get as far in the pyramid scheme as you can in 7 minutes. If you make it back to the second 5-foot distance before 7 minutes are up, start working back up to 25!

Your score is how many feet you accomplish in the pyramid within the 7 minutes (not including failed attempts). So if you finished the second 20-foot distance, your score is 95 feet!

If increasing by 5 feet at a time is too challenging - you can switch it to 3-6-9-12-15, etc. You can also swap each 5-foot increment handstand walk for 10 shoulder taps (from a plank, pike on a box, or the wall). So the 5-foot walk would be 10 taps, the 10-foot walk would be 20 taps, etc.

For the walks, remember to continue pressing through your shoulders into the floor and to stack your hips above or slightly ahead of your shoulders. Squeeze your belly, butt, and thighs. Do your best to keep your legs long and together.

6 Rounds
Not For Time

3 Toes to Bar
2 Pull Ups
1 Pull Over

Shoot for doing all three movements - all six reps - without dropping down from the pull up bar. If that's too much, shoot to do each movement set unbroken (so all 3 T2B, drop down, all 2 pull ups, drop down, 1 pull over).

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

For the pull ups you may do strict, kipping/butterfly, jumping, or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the pullover, begin hanging from your bar, with hands gripping right outside the shoulders. Do a pull-up and hold your chin up above the bar. Keeping your chin above the bar, use your abs and hip flexors to lift your legs towards the ceiling. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar. Press your hands into the top of the bar as you rotate over and lift your shoulders until you lock your elbows out over the bar.

If you need a sub for the pullover, do a tuck or L-sit pull up where you tuck your knees up to your belly or extend your legs out in front of you as high as you can, then do a pull up!

If you're unable to do an unassisted pull up, add a rep to whatever pull up variation you're doing so it's 3 T2B + 3 pull ups!

In ALTAP (As Little Time As Possible):

Accumulate 3 minutes of:

Hollow Body Hold

Your score is however long it takes for you to accumulate 3 minutes in a hollow body hold! So the longer your sets and shorter your rests, the better your score!

For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor.

Hold this position for as long as you can. Rest as needed between accumulations.

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!

EMOM x 6 Min

(On Bar or Rings)

3 Ring or Bar in Rack Rows
3 Low Transitions
3 Jumping Ring or Bar Dips

The idea here is to break the muscle up into its three main parts - the pull up, the sit up, the press up.

Ideally for each movement, the feet should be directly beneath the rings BUT if you need to for the rows, you can step your feet back slightly to make them more accessible.

Make sure to pull your chest all the way up to the rings for the rows and then reach a full elbow lockout at the bottom of each rep.

For the low ring transitions, keep your feet under the rings and lower your body by bending at the knees and allowing them to shoot out over your toes (you may need to lift your heels up to make this happen). Lie back until your elbows lock out and keep a little bend in your hips. Using your feet to press into the ground, squeeze your butt and drive your hips up toward the rings. As your body elevates, pull your chest to the rings as you pull them in towards your sides. As your hands get close to your sternum, sit up hard and fast to "transition" to above the rings. Catch yourself with your chest proud and your shoulders at or just below the tops of the ring, making sure to pull the rings in close to your rib cage. Then lie back into the start position for the next rep.

If you're using a bar in the rack, the same idea applies. Your goal is to "transition" from below the bar to above the bar using your hips and a hard pull + sit up. You may need to jump a little to move above the bar since it won't move like the rings will.

For the jumping dips, you'll start from the last transition rep. With your feet grounded, you'll press into the ground to assist you in completing a press up into elbow lockout. Then lower yourself back down to the top of the rings/bar, touch your feet to the ground, and repeat.

For Time but also For Quality

3 Muscle Ups
30 Toes to Bar
3 Muscle Ups
60 Hollow Rocks
3 Muscle Ups
90-ft Handstand Walk
3 Muscle Ups
60 Supermans
3 Muscle Ups
30 Push Ups
3 Muscle Ups

This one is only for time so that you have something to score. Don't move poorly to get a better score. Just move through it and have fun!

If 3 muscle ups are too many, reduce the reps to 1 or 2. Or only do every other set of muscle ups. If you need a sub for Muscle Ups, do a Low Transition into a Dip - which is basically a jumping ring or bar muscle up! If you're having trouble with that, you can do pull ups or chest to bar pull ups!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

For the hollow rocks you will drive your low back into the mat and place your hands above your head and straighten your legs. From here you will rock, keeping your entire spine in contact with the ground by pulling the abs in.

If you cannot hold this position, or have a hard time keeping your back glued to the ground, you may bend the knees more. This would be ideal over not having your back fully on the mat.

If you need a sub for HS walk, you can do 90-ft Bear Crawls or 7 wall walks.

For the supermans, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the ground and repeat.

For the push up, squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Lock the elbows out fully at the top.

You may swap out knee or elevated push ups!

PART 1

Tabata 8 x 20-sec ON 10-sec OFF

Top-of-Box Pistols

*Alternate the working leg each round - So, Round 1 is Right Leg only, Round 2 is Left leg only, etc.

PART 2

On a 5 Min Clock

Superman Hold

*Every time you break, do 2 Wall Walks

Score is # of times you break (So LOWER scores are the goal!)

Stay elevated in the hold for as long as you can muster. If your chest and/or feet touch to the floor, complete 2 wall walks. Try to get right back into the hold so that you're working for the entire 5 minutes!

For the superman hold, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground.

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

PART 3

3 Rounds for Quality

10 Dips
20 V-Ups
30-sec Unstable Plank

Score is Time but still FOR QUALITYThe dips can be on rings, stationary, or box/bench dips! If you choose rings or stationary, they can be either kipping or strict!

For the ring/stationary dips, be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out. Get the shoulder lower than the elbow at the bottom. Dips may be strict, kipping, banded, or even slightly leg assisted. We don't recommend a slow lower dip in for time workout. You can even dip between two benches/boxes/countertops if you want!

For V Ups, lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

Accumulate 30 seconds in some form of unstable plank. Options can be hands in rings, feet in rings or TRX bands. Feet on Swiss ball.

You can even just have one hand and one foot lifted and alternate every time you break!

Figure out a way to make it unstable with what you've got!!

PART 1

Every 20 Sec for 8 Min (24 Rounds)

1-2 Toes to Bar

If you have 1 T2B but struggle to string together 2, your goal today should be to fight for that second one. Even if that means just "going for it" but missing.

If you have 2 T2B consistently, your goal is to string together 2 unbroken every round.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with 3-4 V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PART 2

Get as far as you can in 7 min

2 HSPU
2 Burpees
4 HSPU
4 Burpees
6 HSPU
6 Burpees
8, 8...
10, 10...

Score: Total # of Completed Reps

Goal: 84 reps (Finish the 12s)

If you have Strict HSPU, try starting out with those for the first lower-rep rounds then transition to Kipping in the higher volume rounds and as your breathing and heart rate rise from the burpees.

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. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

7 Min EMOM

3-7 Butterfly Pull Up
or
Butterfly Pull Up Drill Option

Choose number and option based on your ability right now!

For these you can just do butterfly pull ups if you already rock them! Or you can even do butterfly or kipping chest to bars if you want to work on those.

Other options are one foot on the box practice - see video demo.

Or just practicing the small circles without worrying about getting the chin over the bar - also in video demo.

For Time (but also QUALITY)

20 Total Reps

Wall Walk In
6 Shoulder Taps
Wall Walk Out

Rest as needed between

Try to go about every 30 seconds or so

You will start with the chest and thighs on the ground at the bottom with the feet against the wall. Walk your feet UP the wall and walk your hands back until your chest touches.

From here you will keep the belly tight and squeeze the cheeks. Pick up one hand at a time and tap the shoulder. Each tap = 1 rep. Complete 6 taps.

Then walk the hands back out and feet down. Keep the belly tight and don't allow the hips to sag!

You may scale to knees or feet on box for the whole sequence!

7 Min
30 Seconds on 30 Seconds Off

Weighted or Non Weighted Hollow SWIM!

For this you can hold LIGHT weight (like 2.5 lbs plates) in each hand OR you can do it with no weight.

You will hold a hollow position with your spine pressed against the ground and shoulders lifted. Point the toes and work to keep the legs straight.

See video for exactly how the arms move but basically they move together to make large circles in a swimming type motion.

You may scale to bent knees or even feet on the ground if you need to!

Move SLOW. Quality over quantity here.

Accumulate 20-30 Jumping Dip Negatives

Keep an eye on the clock as these 20-30 reps shouldn't take longer than 5 minutes. Just move on from there if you're not close to finishing at that point.

For a jumping dip negative, you'll start with hands on your implements (rings or bars) and feet grounded on the floor or a box.

Lower your shoulders to the tops of the rings by bending at the elbows, hips, and knees. Squeeze your elbows in close to your sides and lift your chest up. Look straight ahead.

While pressing your palms into the implements, jump hard through your legs to assist you in achieving a full elbow-lockout.

From here, lower your chest back down as slowly as you can by bending the elbows back and reaching your shoulders forward slightly. If you are using rings, be sure to pull them in close to your sides.

Once the tops of your shoulders are at the rings or bar, touch your feet down. If you have to touch them down sooner, that's OK - just be sure to continue lowering your shoulders all the way down before you jump up to start the next rep!

AMRAP 15 Min
(As Many Rounds and Reps As Possible in 15 Min)

15 Hollow-Superman Rollovers
10 Clapping Knee Push Ups
5 Strict Pull Ups

For the Hollow-Superman Rollovers, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Then, without any assistance from the hands, roll onto your belly into the superman position. Feet and chest should still be elevated - butt and thighs squeezed tight. Roll back onto your back into the hollow body. Then roll to the opposite side for the next rep.

For the clapping knee push ups, you'll kneel on the ground with your knees, hips and shoulders in a straight line. Hands should be just outside the shoulders. Bend your elbows back and lower your chest and thighs to the ground . No worming here - keep you butt and belly tight! Drive your hands into the ground  hard and fast to explosively press yourself up. Lift your hands and quickly clap them together before your body starts to make its way back down again.

You can swap these out with regular push ups or knee push ups!

For strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

If you don't have strict pull ups, sub with 3 slow lowers,  banded strict pull ups,  feet elevated supine row with slow lower or bent over row with slow lower.

7 Min Headstand Practice

You can do this free standing or against the wall. Whatever you are comfortable with. Make sure you have some sort of mat, towel, padding - SOMETHING under your head.

The focus will be on the tripod position you create with the head and hands.

Find that position with the feet on the floor. Then bring the knees to the elbows.

Try raising 1 leg at a time. Then if you are comfortable, try both!

Keep pressure in the heels of your palms, keep your chin tucked and your belly TIGHT!

7 Min AMRAP
(QUALITY OVER QUANTITY)
5 Handstand Press Walks
3 Long Hollow Walk Outs

Def watch the videos for these guys!

For the handstand press walks you will basically place the hands down on the ground about 8 inches in front of the feet. Shift the weight into the hands and move the feet in. I say MOVE and not jump - if possible. Then you will move the hands forward about 8" and repeat.

The long hollow walkouts are basically an inchworm, but you will focus on keeping that hollow position and walking the hands out as FAR as you can in front of you before you walk your feet in!

7 ROUNDS
30 SECONDS ON
30 SECONDS OFF

TUCK WITH STRAP OR TOWEL

Score is total reps

For this you will hold a towel or a band in your hands above your head. Lay on your back with the arms and legs extended. You will come up and tuck the knees into the chest and reach the band or towel (or whatever) over the knees and shins then around the feet. Then you will allow the legs to straighten and will lean back slightly.

From here, you will tuck the knees back into the chest. Bring the towel or band back around and back to the start position.

If you are unable to do this holding a towel or band know that the longer the slack - the easier this will be. You may also just choose to do tuck ups and lose the band/towel altogether!

EMOM x 7 min
(Every Minute on the Minute for 7 minutes)

10-sec Active Hang
5 Scap Pull Ups
5 Kip Swings

If you complete all the work within the minute, count that as a round toward your score. Max is 7.

For the Active Bar Hang, begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart). Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position. Squeeze the glutes and round the hips under to further engage the core. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

For the Scap Pull Ups, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. Hold for two seconds. Lower back down into your dead hang position.

For the Kip Swings, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. With your legs long and toes pointed, pull against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

Handstand Hold (Max Effort)

Log your reps as however many seconds you held for. That may mean converting minutes to seconds (Total # of Full Minutes Completed x 60 + Any Additional Seconds - So if I held for 2:13, it's 2 x 60 = 120, + 13 = 133 seconds)

Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.

Stack your hips as directly over your shoulders as you possibly can. Be sure to keep your quads and butt squeezed tight. Imagine you're tucking your ribcage into your belly button. Continuously press your hands into the floor, driving your shoulders into your ears. Keep your chin tucked and head neutral.

4 Rounds FOR QUALITY

15 Kipping Pull Ups
30-sec L-Sit (or V-Sit)
0.5x Time of Max Effort Handstand Hold

Rest 1 minute between Rounds

The goal for these kipping pull ups is to improve your stamina so, ideally, they should be done in no more than 2 sets. If you would need to break these 15 up more than twice, consider reducing the total # of reps to something you CAN do in two sets. (For instance, if you know you could do two sets of 5 but that would be your limit, reduce to 10 reps). If you can only do 1-2 reps at a time, your goal today should be to squeeze out a rep or two more. Do this 3-4 times before moving onto the next movement.

For the L-Sit, set up parallettes, stacks of plates, boxes, or chairs just outside of hip-width apart. Stand inside of your supports and place your hands onto them. Pressing into the supports to create space between your shoulders and ears, lift your feet from the ground and reach your legs out in front of you. Ideally, you'll lock your knees out, squeezing your quads tight and pointing your toes. You can bend at the knees and/or tuck them closer to your belly to make this more accessible.

If you choose to do the V-Sit, it's the same idea as the L-Sit except you'll be seated on the ground with a kettlebell or dumbbell in front of you. You'll extend your legs up over the weight, working hard to sit up tall and keep your spine long.

For the handstand hold, you'll cut your max effort hold in half and complete that time at the end of each round. So if your max effort hold is 2:30, you'll hold for 1:15 each round. You can accumulate that time if you need to. All the same points of performance apply.

7 Min EMOM
3-5 Jumping Bar or Ring Muscle Ups

Make these Pretty!! YES - do jumping even if you already have this skill. Focus on no "chicken wing" or sloppiness in the transition.

See video for multiple options.

Ok, so we want you to jump from a height that is difficult somewhat but REALLY allows you to practice good positions and good technique.

Bend the knees so that at the bottom the arms are straight. Practice that kipping motion forward and back. As you go back use your lats pressing down! From that position use your legs but also pull down with the lats keeping the arms as straight as possible to bring your hips to the bar or rings. Do a big sit up.

If doing ring muscle ups pause for a second in the bottom of the dip. Focus on keeping the rings close together throughout!

No score for this - we are going QUALITY over QUANTITY.

7 Min AMRAP
1 Strict Pull Up
1 Strict Dip
2 Strict Pull Ups
2 Strict Dips
3 Strict Pull Ups
3 Strict Dips...

Keep going up by 1

Score is last Round where you completed both + any additional reps.

Goal is to get to at least 7-7

So if you get through the 7-7 and then get 3 strict pull ups in the round of 8s, your score is 7+3.

For this - the goal is PRETTY low. Because if you CAN do these unassisted - go for it.

If you need a band assistance or to do slow negatives - that is ok too.

The MAIN priority with this one is full range of motion. ALL of the way down at the bottom of the pull up - chin completely over at the top.

For the dips you can do stationary - ring - between 2 boxes - whatever. Dip the chest and shoulders forward and get the shoulder lower than the elbow at the bottom. Lock out completely at the top.

7 Min
30 Seconds ON
30 Seconds OFF

Shoot Throughs

RX+: No Touch in the Front

1 rep = Forward and Back

Score: Total Reps from the whole 7 min.

For these shoot throughs you will have the hands each on an elevated SOMETHING. This can be 2 benches, 2 boxes, paralletes, 2 chairs, 2 stacks of plates - whatever.

You will start in the top of a push up position in a good hollow body position. You will tuck the knees and swing forward and through to a straight leg/straight arm position with the feet out in front and the hips UP!

Then you will come back through to the original starting position. All of that is 1 rep.

For RX+ you will not allow your feet to touch in the front. You still need to kick your legs to completely straight though. See demo for details on that one.

WORKOUT

10 Banded Pass Throughs
10 Kip Swings
20 Forward to Backward Swinging Kicks (On right + left)
1:00 Hollow Hold

For the Banded Pass Through, begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends. With straight arms, lift the band overhead and backwards, until it touches your butt. Hold to maximize the stretch. Return to your front starting position by repeating the same motion forward. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

For the Kip Swings, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. With your legs long and toes pointed, pull against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar.

Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

For the Forward to Backward Swinging Kicks (On right + left), begin standing on both feet, grabbing a sturdy object for support with one hand. Keeping a straight leg, lift your foot up in the air as high as possible. Once you reach your full range of motion, drive the heel backward, using momentum to swing your left leg behind you. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times. Repeat steps for the other side.

For Time:

10-1

10 Burpee Box Jump Over
20' Handstand Walk
9 Burpee Box Jump Over
20' Handstand Walk
8 Burpee Box Jump Over
20' Handstand Walk...

All of the way down to
1 Burpee Box Jump Over
20' Handstand Walk

Subs and Modifications:

Burpee Step Up Overs
and/or
20 Handstand Shoulder Taps

Score: Total Time

Goal: Don't get sloppy!

For the Handstand Walk, kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists. Allow your body to tip over, producing the forward momentum needed to start walking your hands. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards). To step forward, press firmly into one hand and get as "tall" as you can on that side. Lift the opposite hand and shift your weight into it as you place it down. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

Skill: Toes to Bar Stamina

EMOM 8 Min
(Every Min for 8 Min)

30 Seconds Max Reps Toes to Bar

Rest Remaining 30 Seconds

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Subs/Modifications

Focus on rhythm, only lifting your legs as high as possible while keeping the beat

For the Toes to Bar, start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

7 Min

Against the Wall - Handstand Side Step Practice

For this you will kick up into a handstand against the wall. Take 3 "steps" (with your hands obviously) to the right. Then take 3 back to the left.

Make sure you spread your fingers and distribute your weight through your entire hand. Keep the ribcage pulled in and belly tight. Squeeze the cheeks and point your toes!

The goal here is to pretty much only have the heels in contact with the wall. No good putting your whole lower half against it!

Focus on keeping the shoulders pressing into the floor and engaged.

If you are finding this easy - try to do it away from the wall.

If you aren't ready to actually take steps practice some shoulder taps either against the wall or in a pike position.

7 Min AMRAP

2 Around the World Reps
2 Strict Behind the Neck Pull Ups

These can be broken up if necessary.

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 behind the neck pull ups, your hands should be slightly wider than your regular pull up grip. Make sure you pull the head forward. These are definitely strict. Make sure you come all of the way down at the bottom.

If you are unable to do these you may sub banded strict (regular) or jump and slow lower (regular) pull ups!

For Time

Accumulate 2 Min in a V-Sit Hold with heels over a KB or Upright DB

RX+: 3 Min

Score: Time it takes for you to get to 2 Min (or 3 for RX +)

For this you will work to keep your legs STRAIGHT. Sit your butt on the ground and lift the heels and hold them over the KB handle. Try not to lean back. Hands should be slightly in front of the hips.

When you break - note your time and rest as needed before you go again. Your time is when you have accumulated 2 Min (or 3 for RX+).

Scale to 1 leg at a time if necessary.

2 Rounds

10 Scapular Pull-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)

For the Scap Pull Ups, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. Hold for two seconds. Lower back down into your dead hang position.

For the Bench Tricep Stretch, begin sitting with your butt on your heels, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.) Place your hands on the bench, palms down, and slide them forward until your elbows are supported. Arms should be shoulder width apart. With your knees together, lift your butt and set your hips directly over your knees. Allow your head to fall through your arms, and press your chest towards the floor. Bend your elbows and reach your thumbs toward your shoulder blades. This will intensify the stretch in the triceps. Engage your core by pulling the belly button into your spine.

For the Banded Pass Through, begin standing with your feet together, quads and butt squeezed. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends. Using straight arms, lift the band overhead and backwards, until it hits your butt/low back. Hold to maximize the stretch. Return to your front starting position by repeating the same motion forward. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

4 Rounds

The Goal: Go Unbroken - Don't Come Off The Bar

5 Kipping Pull-Ups +
5 Kip Swings +
5 Toes to Bar +
Active Bar Hang - Go To Failure

Rest 2 Min Between Rounds

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Subs or Modifications:

Lower Numbers to 2-3 of each

OR

5 Kip swings+
10 Second Active bar hang +
5 Reps  lift toes/knees as high as possible

Score: Number of rounds completed without coming off the bar.

For the Kipping Pull Ups, start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Kick your feet forward as you squeeze your butt hard and fast. Use your arms to guide your chin above the height of the bar. Once your chin clears the height of the bar, push away from the bar and slightly lift your toes in the front to keep an even weight distribution. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

For the Toes to Bar, start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Skill: Handstand Push Ups

EMOM 6 Min:
(Every Minute on the Minute for 6 Min)

30 Seconds Max Reps - Kipping Handstand Push Ups

Rest Remaining 30 Seconds

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Subs or Modifications

Pike on Box Handstand Push Ups

For the Kipping Handstand Push Up, kick up to a handstand against the wall, with your hands set outside the shoulders. Carefully lower yourself down to the floor, ending in a headstand against the wall. Rest your butt/lower back against the wall. Bend your knees and pull them down towards your triceps. Aggressively drive your heels towards the ceiling, and squeeze your butt. Finish with a lockout, reaching your head through your shoulders with only your heels in contact with the wall.

DO NOT go to failure. DO NOT slam down into the ground. Keep control throughout.

2 Rounds

10 Forward to Backward Leg Swings
30 Seconds Weighted Back to Bench Shoulder Stretch
10 Bootstrappers

Back to bench shoulder stretch is lying back across bench with like a 5lb plate in hands extended overhead and hips raised.

Bootstrappers is, with your feet shoulder width apart, reach for your toes with your legs as long as possible. Then, while keeping your hands at your toes, drop your hips down toward your heels until you're at the bottom of a squat. Then keep your hands down as you raise your hips up to the start. Repeat for 10 reps.

EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)

Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Push Up Tap + Tap
Min 3: 30 Seconds Continuous Hollow Hold

Sub Options:
Plank Shoulder Taps
Tucked Hollow Hold

You can put reps as score but really this is for quality.

For the Plank Step Ups to Dumbbells, set up into your plank position by setting your hands on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your wrists. Place two dumbbells side by side (length wise), in front of your finger tips. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging!

Press your left hand into the floor and step your right hand onto the dumbbell. Press your right hand into the dumbbell and step your left hand onto the second dumbbell. Return each hand to the floor one at a time.

Make sure your body position remains tight for the entire set!

For the push up plus taps we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

For the Hollow Hold, begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor.

Your lower back needs to remain flat through the entire hold so if you find that it's lifting up, lower your arms to your sides and/or tuck one or both legs into your belly.

3 Rounds

Rest As Needed Between Rounds

30 Second Handstand Hold
30 Sec Rest
30 Second Bar Hang
30 Sec Rest

7 Min Kipping Dip Practice

Perform sets of 3-5 dips with a pause at the bottom.

Use this pause to work on timing of the kip if you have the strength to do it!

For this portion - if you are able to do a dip without assistance, the goal will be to pause and practice the timing of the knee up - press and kick.

Think of the knee up giving a LITTLE upward momentum at which time you will start the press. Use the kick down to help you finish the press and lock out! See video fo example of timing!

If you are unable to perform unassisted kipping dips - no problem. You may practice sets of 3-5 banded dips, jump and slow lower dips, or even between box/bench dips. No matter what you choose make sure you practice that pause at the bottom for this drill.

Also make sure we are working the full range of the movement. Get the shoulder below the elbow at the bottom. Lock out completely at the top!


Get as far as you can in 7 Min:

1 Toe to Bar
1 Pull Over
2 Toes to Bar
1 Pull Over
3 Toes to Bar
1 Pull Over...

See below for scaling options!

Score is total reps of both combined!

Remember for the pull over - that you pull up and try to get those hips as close to the bar as possible, then as your legs come over the bar, the weight of them should pull your upper body around!

If you need to - add a little speed and a whip to the pull up and leg over portion. Nothing too crazy though. To come down you can either roll back over or just push back and away and swing through like a bar muscle up.

If you are not ready to/are unable to do an unassisted pull over you may do a jumping pull over. Please make sure what you are jumping off of is stable, and make sure that you are confident and strong enough to stabilize on top of the bar if you are going to do this version.

If you are uncomfortable still you may choose to do a jumping chest to bar or even  slow lower pull up to start to work on that LONGER pulling strength.

For the toes to bar you may sub to knees up!

2 Rounds:

10 Standing Straddle with Alternating Bent Knees

30 Seconds per Side Wall Pec Stretch (Right + Left)

30 Seconds Bench Shoulder Stretch


3 Rounds for Quality

1 Minute Handstand Hold (against the wall)

10 Box Pistols Right

10 Box Pistols Left

30 Hollow Rocks

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Sub Options:

3 x 20 Second Holds or Pike Holds

For Pistols: The taller your piece of equipment (i.e., bench, chair, couch, etc.), the easier the pistols will be

Tucked hollow rocks

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No SCORE! Do this for quality not for time!

For the Box Pistols, start with your feet together, standing a few inches in front of your box/chair. Lift one leg off the floor, extending it straight out in front, pointing the toe. The raised leg should be as tight as possible. Reach your butt back and down to the box/chair, until you find yourself in a sitting position. The front leg should be hovering above the floor, do not let it touch. To stand, shift your weight forward, and press through your mid foot. Your toes should be working to grip the ground, and help maintain balance. Once fully standing, bring your raised foot back to the ground, and repeat on the opposite side. You may do these weighted or unweighted.

For the Hollow Rocks, start lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.


7 Minute EMOM
(Every Minute on the Minute for 7 Minutes)

Perform as 30 seconds on and 30 seconds off:

Toes to Bar Practice: Focus on form rather than numbers (Straight legs, staying tight)

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Sub Option:

Kip Swing Practice
Kip Swing with Knees to Chest
Kip Swing raising legs as high as you can each time.

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Score: Total Reps, but do NOT sacrifice form to be on top of the leaderboard!

For Toes to Bar, start hanging from the pull up bar. Pull your shoulders away from your ears, pull your ribcage down, point your toes to the floor, and squeeze your knees, butt, and belly. Start the kip swing by pulling your chest forward and swinging your feet back then push your chest back and swing your feet forward. Use the swing to build your momentum until you can touch both toes to the bar between your hands (or get your toes as high as you can). You can also sub with raising your knees to your chest or just a kip swing.

7 Min Handstand Hold Practice
Put 7 Min on the clock and practice a freestanding handstand.

To add difficulty stay within a 3 foot by 3 foot box.

To scale back you may hold against the wall. You can even scale down to practicing kicking up freestanding or against the wall for 7 min.

Make this work for you and work at the level you are at.

For the score you can put the cumulative actual hold time in the HS - but it's not a huge deal. The idea is to practice for 7 min.

A couple things to focus on. Squeeze the belly and butt. Spread out the fingers and distribute weight. Work to not look at your fingers. Look at the heels of your hands or better yet - get your head into a neutral position looking forward. Practice keeping the feet together and even toes pointed for extra cool points.

If you are practicing against the wall. Keep the butt OFF of the wall. Heels only. Belly tight.

If you are practicing kicking up. Place hands down and press into the ground as you kick up one foot at a time. Getting higher and higher as you feel more and more comfortable.


7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
3 Handstand Push Up or Scale
15 Hollow Rock

Score: Total Completed Rounds + Any additional Reps.

For the handstand push ups you may do strict, kipping, slow lower (only if you can really control it), pike on the box!

Make sure you hit a good tripod position at the bottom. This means your head isn't between your hands but slightly behind and closer to the wall than your hands are (same position you would be in if you were pressing a bar off of your shoulders). Control the lower! At the top of the press, be sure to squeeze your butt and belly so that only your heels are in contact with the wall. Push your head forward so that your ears are in line with your biceps.

For the hollow rock you will lay on the back with hands overhead pull the rib cage down to bring shoulders and hands off of the ground. Keep the legs straight and lift the legs. Rock back and forth working to keep the entire low back on the ground.

You may scale to hands down at sides or bent knees if necessary!


Tabata Ring Push Up
4 Min of 20 seconds on 10 Seconds Off (This ends up being 8 rounds)

Ring/TRX or Deficit Push Ups

Score: Total reps

For this you will do as many reps as you can in 20 seconds, rest for 10 seconds and keep repeating for 4 min.

Keep the belly tight. No sagging or snaking. Lock ALL of the way out at the top and get all of the way down at the bottom. Go to the knees if you need to!

The peacocking on this one is imminent. Embrace it.

7 Min Pull Over Practice
Options:
Kicking Pull Over
Jumping Pull Over
Hanging Pull Over

Choose one or play around with all three for 7 minutes!

For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type-movement.

To do these unassisted you will need the upper body strength to do a pull up. BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength. So don't be surprised by that one! Look at your quads the entire time. Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.


7 Min AMRAP
(Get as far as you can in 7 Min)
1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Scale to:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

For the handstand push up remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back facing the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head toward the wall first and then lower down under control. Try not to let the elbows flare out too much and keep the belly tight - butt squeezed. Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your butt to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead.  Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press. Hips then press. Keep your butt squeezed tight.

Finish completely locked out at the top.

For the shoulder taps you will aim to touch right hand to right shoulder and left hand to left shoulder. If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar. Shoulders and head go forward (away from the box) and then down. Elbows in. Tripod position at the bottom. Press back to lock out.


For total time:
Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

Squeeze your knees, butt, and belly. No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either! Remember to breathe!