15. Oktober 2026

Warm up:

4 min AMRAP of:

10 Plank shoulder taps

10 Cossack squats

10 Hollow rocks

5 Inch worms

Gymnastics warm up:

60 sec Wrist flow

30-45 sec Close grip hang

15-30 sec Hollow hold / tucked

Gymnastics:

Gymnastics Skill Development: Handstand walk

1. 3 x 1 Wall walk + 15-30 sec Wall-facing HS Hold

2. 5-8 Kiss the wall kick-ups

3. 1 Wall walk + 3-5m HSW away from wall

4. 3 min max distance HSW

For members not comfortable being inverted:

Every 3 min x 4:

12 Alt. Z-press with DBs or KBs

30-45 sec Side plak, each side

WOD prep:

10 Box step overs (bodyweight)

5 DB Box step overs at workout weight

5 Sit-ups

WOD:

3 x 4 min on / 2 min off:

AMRAP:

3 Wall walks / Plank shoulder taps + Push-up / 12m HSW

6 DB Box step overs 2 x 22.5/15kg

12 Sit-ups / with Wall ball