Let's Hang Out

Today's workout is all about static holds, which will challenge our muscle stamina and mind set. We can modify the static hold to allow us to continuously hold for 20-30s.

Warm-up | 7:00

5:00 on a cardio machine, preferably the air bikes, then

20 banded pull-aparts (chest height)

20 banded pull-aparts (overhead)

:30 seconds wall-sit hold

TECH | 3:00

Demo: free standing handstand hold, squat hold, L-sit hold, and chin-over-bar hold and scaling options

Handstand Hold

L-sit Hold

Plank Variations

Hollow Body Position

Specific Warm-up | 4:00

Perform :30 seconds of the following static holds, then :30 seconds rest

Handstand hold, pike hold (from box or floor), or plank hold

Squat hold or wall sit hold

L-sit hold on parallettes, seated leg lift with both feet off the floor, or hollow hold

Chin-over-bar hold, pull-up bar hang or pull rings to chest and hold

Break | 2:00

WOD | 20:00

RX:

Complete as many rounds as possible in 20 minutes of:

30-second handstand hold

30-second squat hold

30-second L-sit hold

30-second chin-over-bar hold

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

30-second pike hold with feet on a box

30-second squat hold

30-second L-sit hold with knees bent

30-second chin-over-bar hold

Beginner option:

Complete as many rounds as possible in 20 minutes of:

30-second plank hold

30-second squat hold

30-second hollow body hold

30-second dead hang hold

Cooldown | 5:00

Perform :30 seconds each of:

Post squat

Forearm stretch

Shoulder internal rotation with band behind back

Couch stretch

Enjoy!