Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills. Choose an option for the run that allows you to finish in 10 minutes or less. If you do not spend much time on the GHD, scale the number of reps and range of motion. If GHD hip extensions are not yet possible, consider performing good mornings either unloaded or, at most, with an empty barbell.

Regarding the freestanding handstand hold, choose an option that allows you to hold for at least 15 seconds. If you want to try the freestanding handstand but can only hold it for a few seconds at a time, simply scale the time you accumulate. Have fun with this one, and step outside your comfort zone.

General Warm-up | 6-8 minutes

Animal Crossing:

50 ft distance of:

Bear crawl (knees low)

Hands on hips leap (plyometric movement)

Crab walk

Split stance exchange leaps

Straddle drag

Deep leaps (regress to duck walk) or squat and hop forward

Arch to hollow roll

Video: A Fun and Effective Warm-up

Tech | 2:00

Demo: GHD hip extensions and freestanding handstand hold and scaling options

GDH Hip Extensions

The Handstand

Handstand Hold Progression

Handstand Hold Scaling

Specific Warm-up | 10:00

Running prep | 5:00

20 Calf raises

20 hamstring scoops

10/10 leg swings forward/back

10/10 lateral leg swings

100-m run

GHD Hip Extension Warm-up | 3-5:00

20 banded good mornings

5-10 GHD hip extensions

Freestanding Handstand Hold | 5:00

10 shoulder taps

10 shoulder taps in pike

1 wall walk or partial wall walk

3-5 partial kick ups

30s handstand hold

Break | 2:00

WOD | Target: <20:00

RX:

For time:

1,600-meter run

100 GHD hip extensions

Accumulate 2 minutes in a freestanding handstand hold

Intermediate option:

For time:

1,600-meter run

70 GHD hip extensions

Accumulate 2 minutes in a handstand hold against the wall

Beginner option:

For time:

800-meter run

50 good mornings, unloaded

Accumulate 1 minute in a plank hold

Cooldown | 5:00

Cobra stretch

Scorpion stretch

Hamstring stretch

Couch stretch

Hip crossovers

Wall angels

Wall hinge

Enjoy!