Warmup
General Warmup (5 minutes)
- 400m easy jog or 2 min row
- 20 jumping jacks
- 10 inchworms with push-up
Dynamic Stretching (5 minutes)
- Arm circles: 10 forward, 10 backward
- Shoulder pass-throughs with PVC: 15 reps
- Wrist circles and wrist stretches on floor: 60 seconds each direction
- Scorpion stretch: 10 reps (alternating)
- Cat-cow: 10 reps
- Downward dog to cobra flow: 10 reps
- Thoracic spine rotations on all fours: 10 per side
Gymnastics-Specific Activation (8 minutes)
- Hollow body hold: 3 x 20 seconds
- Arch/superman hold: 3 x 20 seconds
- Scap pull-ups: 2 x 10
- Scap push-ups: 2 x 10
- Wall walks: 3 reps (slow and controlled)
- Ring support hold (or dip support): 2 x 20 seconds
- Kip swings on bar: 2 x 10
Strength
Handstand Push-Up Skill & Strength (20 minutes)
Part A - Skill (10 min):
- Wall walks: 4 x 3 reps, focus on getting chest and nose to wall
- Freestanding handstand hold practice: 5 x 20-30 seconds against wall (belly to wall), or freestanding attempts
Part B - Strength (10 min):
- Strict Handstand Push-Ups: 5 x max reps (rest 90 seconds between sets)
- Scale: Pike push-ups on box, or dumbbell strict press at moderate weight
- Between each set: 20-second handstand hold
Workout
"Inversion Therapy"
For time (15 minute cap):
21-15-9 reps of:
Kipping Handstand Push-Ups
Toes-to-Bar
Ring Dips
After each round, complete:
50-foot handstand walk (or 3 wall walks if unable)
Scaling Options:
- HSPU → Pike push-ups or DB strict press
- T2B → Knees-to-elbow or hanging knee raises
- Ring dips → Bar dips or box dips
- Handstand walk → Bear crawl 50 ft or 3 wall walks
Summary
Today is a gymnastics-focused day emphasizing inverted pressing and midline control. The warmup primes the shoulders, wrists, and core for load-bearing inversion work. The strength block builds strict handstand push-up capacity paired with handstand hold skill work. The metcon, "Inversion Therapy," tests your kipping gymnastics engine with a classic 21-15-9 of HSPUs, T2B, and ring dips, punctuated by handstand walks to challenge balance under fatigue. Focus on quality movement and stay upside down as much as possible today!