9/8 Partner Workout
Warm-up
Warm-up
1-2 Sets
1:00 Bike
:30 Handstand Hold
:15 Wall Facing Handstand Hold
3 Negative Wall Facing Handstand Push Ups
1:00 Bike
:30 Handstand Hold
:15 Wall Facing Handstand Hold
3 Negative Wall Facing Handstand Push Ups
1 set (at workout pace)
3/2 Echo Bike Calories
2 Wall Facing Strict Deficit Handstand Push Ups (3.5"/2")
Partner Workout
Metcon (Time)
60/50 Echo Bike Calories (split as needed)
16 Wall Facing Strict Handstand Push Ups (split equally)
80 Double Unders (Simultaneous)
16 Wall Facing Strict Handstand Push Ups (split equally)
80 Double Unders (Simultaneous)
16 Wall Facing Strict Handstand Push Ups (split equally)
60/50 Echo Bike calories (divide as needed)
16 Wall Facing Strict Handstand Push Ups (split equally)
80 Double Unders (Simultaneous)
16 Wall Facing Strict Handstand Push Ups (split equally)
80 Double Unders (Simultaneous)
16 Wall Facing Strict Handstand Push Ups (split equally)
60/50 Echo Bike calories (divide as needed)
Gymnastics
Metcon (Time)
20 second Wall Facing Handstand Hold into 60 foot Handstand Walk
rest 2 minutes
40 second Wall Facing Handstand Hold into 40 foot Handstand Walk
rest 2 minutes
60 second Wall Facing Handstand Hold into 20 foot Handstand Walk
rest 2 minutes
40 second Wall Facing Handstand Hold into 40 foot Handstand Walk
rest 2 minutes
60 second Wall Facing Handstand Hold into 20 foot Handstand Walk
Afterbash:
Accumulate 2 minutes of a Static Overhead Barbell Hold [bodyweight]
Elbows must be LOCKED out overhead
*barbell can be from the rack
Accessory
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
200m Run
20 Air Squats
20 Alternating V Ups
20 Glute Bridges
200m Run
20 Air Squats
20 Alternating V Ups
20 Glute Bridges
If doing seated Z presses double the amount of reps.