150 Toe-taps
150 ft. handstand walk*
50 step ups

100 Toe-taps
100 ft. handstand walk
40 step ups

50 Toe-taps
50 ft. handstand walk
30 step ups

25 single unders
25 ft. handstand walk
20 DB step ups

*If handstand walking is not going to be possible, perform box or pike round the worlds. Reps of 8-10-12-14-16.

Scoring

Time to complete workout.

Scaling

Handstand walk: can perform less distance (with the goal of completion to be within 4-5 sets), can scale to wall facing lateral handstand walk (against the wall) in increments of 10 feet one way and 10 feet back = 20 feet. Or, perform box/pike round the worlds as suggested in the brief.

Step-ups: choose a weight that will be sets around 10 (minimum) – 20 (maximum) reps at a time, then scale for box height.

If you can’t step UP onto anything, have them perform lunges instead.

Toe-taps: find something to perform lateral jumps over, or perform jumping jacks.

WOD Goal

It is beneficial to hit this workout at an 80% pace overall so that you do not trip up on the inversion work. Going at too fast of a pace on the step ups and tightness in your shoulders while jump roping can make the slippery slope of the handstands much more challenging.

Jump roping today is singles, which for some people who are used to doubles, is more challenging to revert back to. Reinforce elbows in, shoulders retracted, butt squeezed, and ankles together on the jump so that you are jumping efficiently.

Choose a step up weight that is light-moderate so that you can stay moving relatively quickly with set rep ranges around 10-20 (max). Reps are one per leg and you can hold the DB (single DB) anyhow.

Single unders and step ups will be a slow grind, but consistency will be key. Complete the handstand walks in as few sets as possible, with the overall goal being to complete each round of handstand walking in increments of 25 ft. Proficient athletes will be able to complete this workout in around 12-15 mins. For the majority, we will allow 20 minutes.

* Most will be performing box/pike round the worlds. Ideally, you should be able to perform your version in 2-3 sets for each round.

150 single unders
150 ft. handstand walk
50 Single DB step ups

100 single unders
100 ft. handstand walk
40 DB step ups

50 single unders
50 ft. handstand walk
30 DB step ups

25 single unders
25 ft. handstand walk
20 DB step ups

DB: 50/35 lb.

Scoring

Time to complete workout.

Scaling

Handstand walk: can perform less distance (with the goal of completion to be within 4-5 sets), can scale to wall facing lateral handstand walk (against the wall) in increments of 10 feet one way and 10 feet back = 20 feet. Or, perform box/pike round the worlds as suggested in the brief.

Step-ups: choose a weight that will be sets around 10 (minimum) – 20 (maximum) reps at a time, then scale for box height.

If you can’t step UP onto anything, have them perform lunges instead.

WOD Goal

Today’s workout will be a medium to longer grinder in which a shoulder-dominated, technique-oriented movement (handstands) is combined with a heavy leg demand (step ups) and passive shoulder demand (holding DBs), all combined with the jump (legs) and turnover of a jump rope (shoulders.)

It is beneficial to hit this workout at an 80% pace overall so that you do not trip up on the inversion work. Going at too fast of a pace on the step ups and tightness in your shoulders while jump roping can make the slippery slope of the handstands much more challenging.

Jump roping today is singles, which for some people who are used to doubles, is more challenging to revert back to. Reinforce elbows in, shoulders retracted, butt squeezed, and ankles together on the jump so that you are jumping efficiently.

Choose a step up weight that is light-moderate so that you can stay moving relatively quickly with set rep ranges around 10-20 (max). Reps are one per leg and you can hold the DB (single DB) anyhow.

* If handstand walking is not going to be possible, perform box or pike round the worlds. Reps of 8-10-12-14-16.

Single unders and step ups will be a slow grind, but consistency will be key. Complete the handstand walks in as few sets as possible, with the overall goal being to complete each round of handstand walking in increments of 25 ft. Proficient athletes will be able to complete this workout in around 12-15 mins. For the majority, we will allow 20 minutes.

* Most will be performing box/pike round the worlds. Ideally, you should be able to perform your version in 2-3 sets for each round.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.