Hey Iron Athletes!
Here are 6 training progressions to help build strength endurance, stamina, skill and more so you can achieve your Handstand Walk! Work these in before the gym, after your WOD or at home right after you wake up! Just carve out 15 minutes 3 x a week when you can and let’s get to work. Contact Coach Josh with any questions
Session 1 – 3 sets of 1 minute plank, 1 minute superman, 3 Wall Climbs. Then Complete a 7 minute AMRAP of a 100 ft Bear Crawl and 1 Turkish Get Up each arm. If the Turkish Get Up is too challenging then do 15 Sit-ups.
Session 2 – 3 sets of 20 Abmat Sit-ups, 10 Inch Worms, and a Handstand Hold against the wall for 10 Breaths. Modify by holding two Dumbbells Overhead for 10 Breaths. Then Complete 3 sets of 10 Ring Rows and 10 Ring Push-ups.
Session 3 – 15 minute clock to work through the following: 50 ft Bear Walk, 1 Conan to the Right, 50 ft Bear Walk, 1 Conan to the left, 15 Pike Raises and 15 Straddle Raises, 60 second Chinese plank, then repeat.
Session 4 – 10 Wall Climbs, Then Practice Kicking up onto the wall. Have a partner spot you and once you are upside down, focus your breathing. If you feel comfortable against the wall, have your spotter work with you off the wall!
Session 5 – 3 sets of 1 minute plank, 1 minute superman, 1 minute HS hold (Use a box like a conan setup and hold), 1 minute L Tuck or Sit (Modify with hollow hold), 1 minute False Grip Ring Row hold with chest at rings, REST.
Session 6 – 15 minute working clock. 1 Conan to the Right, 15 V-ups, 1 Conan to the left, 5 Kickups to the wall (Control as much as possible to give a lighter hit of feet against wall. Goal would be to kick up into HS Hold without any wall touch at all).