1. Movement Prep/Activation
8:00 AMRAP
30-second Air Bike
10 Alternating V-ups
5 Kipping Knee Raise
5 Pike Push Ups
10-second Handstand Hold
2. Workout Prep
3 sets:
10-second Air Bike (build in pace)
3 Toes to Bar
2 Handstand Push Ups
9-minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Minute 1: Plank Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds – ELBOWS LOCKED OUT! [25/15]
* Repeat until you reach 9 minutes
(plate hold: 10/7.5 kg)
Level 2:
Minute 1: Box Handstand Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds – ELBOWS LOCKED OUT! [35/25]
* Repeat until you reach 9 minutes
(plate hold: 15/10 kg)
Level 3:
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds – ELBOWS LOCKED OUT! [45/35]
* Repeat until you reach 9 minutes
(plate hold: 20/15 kg)
Freedom (RX’d)
7 Sets:
15/12 Calorie Air Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-
Independence
7 Sets:
12/10 Calorie Air Bike
9 Toes to Bar
6 Handstand Push Ups
-rest 1:00 between sets-
Liberty
7 Sets:
10/8 Calorie Air Bike
8 Hanging Knee Raises
6 Dumbbell Push Press (light)
-rest 1:00 between sets-
- Target time each set: sub 2:00
- Time cap each set: 2:30
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
10x Wall Jefferson Curls
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bootstrappers
Wall Jefferson Curls