7/3/2025

GYMNASTICS: HANDSTAND WALK PRACTICE

EMOM 10
Max effort does not mean unbroken. Mutiple sets can be performed in each 30 second block.

Level 1:
Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position.
Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg)

Level 2:
Even minute: 30 seconds max effort handstand walk
Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg)

Level 3:
Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape]
Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg)

FREEDOM (RX'D) - KC PACKERS

Teams of 2
3 Rounds:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-

Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-

Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-

Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.