240918

Warmup

1. Jump Rope: 3 minutes
2. Dynamic Stretches:

• Arm Circles: 1 minute forward, 1 minute backward
• Leg Swings: 1 minute each leg, front to back and side to side

1. Shoulder and Wrist Mobility:

• Shoulder Pass-Throughs: 3 sets of 10 reps
• Wrist Flexor Stretch: 3 sets of 30 seconds each arm

1. Handstand Prep Drills:

• Wall Walks: 3 sets of 3 reps
• Headstand Hold: 3 sets of 20 seconds

1. Muscle Up Transition Drills:

• Ring Rows: 3 sets of 8 reps
• Box Dips: 3 sets of 8 reps

Strength

1. Handstand Push-Ups: 5 sets of 5 reps
2. Muscle-Up Progressions:

• Band-Assisted Muscle-Ups: 4 sets of 3 reps
• Eccentric Muscle-Ups: 4 sets of 3 reps

1. Accessory Work:

• Hollow Holds: 3 sets of 30 seconds
• Arch Holds: 3 sets of 30 seconds

Workout

5 Rounds For Time:

1. 10 Handstand Push-Ups (modify with Box Handstand Push-Ups if necessary)
2. 5 Muscle-Ups (modify with Chest-to-Bar Pull-Ups and Ring Dips if necessary)
3. 200m Run

Summary

Focus on developing shoulder strength and stability with handstand push-ups and muscle-up progressions. Metcon’s format reinforces gymnastics movements under fatigue.