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1 Round:
–200 Meter Jog or 1min Bike/Row
–10 Bootstrapper
–12 Kettlebell Sumo Deadlift
–10 Scap Pull Up
–8 Russian Swing
–4 Kipping Pull Ups, Jumping Pull Up or Ring Row
1 Round:
–12/9 Calorie Bike or Rower
–5ea Spiderman Lunge + Rotation
–8 Medball Squat
–8 Medball Push Press (to target)
Handstand Push Up Specific Warm Up 1x:
–5 Pike Handstand Push Up
–3 Handstand Push-Up Negative or Negative Pike Handstand Push Up
–3 Handstand Push Up
6 Rounds on the 5 min:
Rounds 1, 3, 5:
1 Round of “Helen-ish”
(Run 400 meters/15 Swings (53/35)/8 Pull Up
Rounds 2, 4, 6:
15 Wall Ball (20/14)/12/9 Cal Bike or Row/6 Handstand Push Up
6 Rounds on the 5 min Scaled Version:
Rounds 1, 3, 5:
1 Round of “Helen-ish”
(Run 200 meters/12 Swings (35/26)/6 Jumping Pull Up
Rounds 2, 4, 6:
12 Wall Ball (14/10)/12/9 Cal Bike or Row/6 Z Press
6 Rounds on the 5 min Minimal Gear Version:
Rounds 1, 3, 5:
1 Round of “Helen-ish”
(Run 400 meters/15 Swings (53/35)/9 Pull Up
Rounds 2, 4, 6:
15 Wall Ball (20/14)/150 meter Run/6 Handstand Push Up
6 Rounds on the 5 min Bodyweight Version:
Rounds 1, 3, 5:
400m Run
30 Walking Lunges
10 Hand Release Push Ups
Rounds 2, 4, 6:
30 Air Squat
150 Meter Run
10 Pike Handstand Push Up
Post Work 1x:
–:90sec per side Pigeon Stretch
–10ea Hip Internal Rotation
