Workout of the Day

WOD

4 rounds for time of:

-30 GHD sit-ups

-30 hip extensions

-100-ft. handstand walk

Scaling

Both exercises on the GHD are extremely demanding of the midline, and they are followed by a skill that’s tough for people newer to gymnastics. Reduce reps and distance or back off the skill to spend time on your hands with a modification. Newer athletes should only perform GHD sit-ups in small doses.

Intermediate Option

4 rounds for time of:

-20 GHD sit-ups

-20 hip extensions

-50-ft. handstand walk, 10 attempts max

Beginner Option

4 rounds for time of:

-15 knee raises or hollow rocks *

-15 good mornings

-100-ft. bear walk

5 rounds for time of:

-30 m weighted lunge, 50/35-lb. dumbbells

-200m run

WOD

4-5 rounds not for time

-5-10 strict pull-ups

-5-10 strict handstand push-ups

-10-15 GHD sit-ups

-10 to15 banded good mornings. Adjust band strength according to ability.

Then

10:00 /bike/row at consistent pace, 80% effort

A) EMOM 10:00

-Snatch lift off + full snatch

*Build to 90% 1RM

Snatch lift off demo here https://www.youtube.com/watch?v=8rTJiNAP_zU

B) Muscle snatch

5 x 5

*Build to heaviest

C) Snatch grip push press

5 x 5

D) Overhead squat with 2 second pause

5 x 3

Complete as many rounds as possible in 20 minutes of:

-50 wall-ball shots

-100 double-unders

-50-ft. handstand walk

-100 double-unders

-50-cal. row

-100 double-unders

-50-ft. handstand walk

-100 double-unders

Men: 20-lb. ball to a 10-ft. target

Women: 14-lb. ball to a 9-ft. target

Scaling

This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

-50 wall ball shots

-50 double-unders

-30-second handstand hold

-50 double-unders

-50-cal. row

-50 double-unders

-30-second handstand hold

-50 double-unders

Men: 14-lb. ball to a 10-ft. target

Women: 10-lb. ball to a 9-ft. target

Beginner Option

Complete as many rounds as possible in 20 minutes of:

-25 squats

-25 single-unders

-25-ft. bear crawl

-25 single-unders

-25-cal. row

-25 single-unders

-25-ft. bear crawl

-25 single-unders