Use this workout as an opportunity to practice and improve technique in static positions. Choose modifications that allow you to accumulate 60 seconds in each hold with minimal rest. Time cap each run at 5 minutes.

Dynamic Warm-up | 7:00 | H:02 – :09

1 set:
3:00 row, bike, ski, then
2 sets:
20 plank shoulder taps
50′ inchworm with push-up
50′ bear crawl
50′ crab walk

TECH | 2:00 | H:09 – :11

Demonstrate: free standing or handstand hold and L-sit hold plus progressions

Freestanding Handstand Hold

Handstand Hold + Handstand Walk Tips

L-sit Hold

Specific Warm-up | 5:00 | H:11 – :16

Let’s start building on our handstand and l-sit hold progressions.

WOD | 30:00 minutes | H:16 – :46

3 rounds for time of:
60-second freestanding handstand hold
60-second L-sit
Run 800 meters/Row 1200 meters/Bike 2400 meters (EB) or 1200 meters (Schwinn)/Ski 800 meters.
Time cap: 30-minutes

Work on Skills EMOM style | 5:00 | H:46 – :51

  • Rope climbs
  • Double-unders
  • Toes to bar
  • Handstand push-ups: kipping or strict

Note: pick a movement that does not require a barbell

Cooldown | 5:00 | H:51 – :56

1 set:
1:00 tricep stretch/side
1:00 lat stretch side
1:00 figure 4s
1:00 couch stretch
1:00 hamstring stretch

Enjoy!
Motor