Warmup
10 minutes of jogging or jumping rope followed by:
- 10 inchworms
- 10 air squats
- 10 PVC pass-throughs
- 10 leg swings (each leg)
- 10 shoulder circles (forward and backward)
Then, spend 5-10 minutes practicing handstands or other gymnastic movements of your choice.
Strength
OTEMOM (Every Minute On The Minute) for 12 minutes:
- Minute 1: 5 Handstand Push-ups
- Minute 2: 5 Muscle Ups
Scale the movements as necessary. You can modify the handstand push-ups by doing pike push-ups or wall walks. If you don't have muscle ups yet, you can work on strict pull-ups and dips.
Workout
For time:
- 50 Double unders or 100 Single unders
- 40 Sit-ups
- 30 Air squats
- 20 Toes-to-bar
- 10 Handstand Push-ups
Complete the workout as fast as possible, aiming for good form and quick transitions.
Summary
Today's workout focuses on gymnastics movements such as handstand push-ups and muscle ups. Start with a dynamic warmup followed by skill practice. For the strength component, perform handstand push-ups and muscle ups on the minute. In the metcon, aim to complete the sequence of double unders, sit-ups, air squats, toes-to-bar, and handstand push-ups as fast as possible.