This Saturday you have the opportunity of working on your handstand hold and toes-to-bar. The focus of the workout is on the midline and shoulders, and therefore you need to do a thorough abs and shoulders warm up.

For those in the open gym, you can substitute the toes-to bars with hanging knee raises or kipping knee raises.


For those of you on zoom, you can scale the toes-to-bar as demonstrated in the following videos using a heavy object like kettlebell or dumbbell or using a post.



For those of you who do not have a safe kick up to handstand, you can do the handstand wall walks or box handstand holds.

See you all on zoom or in the open gym.


Warm up (2 rounds, 1 minute each)

  • Shoulder Pass Throughs
  • Full Body Rocks
  • Lat Pull ups or Bent Over Rows
  • Plank Hold
  • Dead Bugs
  • Hollow Hold to Superman Hold



  • Handstand Hold
  • Toes-to-Bar



5 rounds for time of:

  • 1-minute Handstand Hold
  • 21 Toes-to-Bars


Cool Down

  • Shoulder Rotations
  • Shoulder Pull Overs
  • Cobra Pose


Big Cat