On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Handstand Walk Practice*
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
Sets #1+2+3 – 35% of 1RM Deadlift
Sets #4+5 – 40%
Not for score of time, but we can track comments in the submission box on how we felt/performed today.
This workout flows as 5 x 2:00 windows. At the start of each window (0:00, 2, 4, 6, and 8), athletes complete the tempo deadlifts. This will take approximately 30 seconds. In the time remaining (approx 1:30), athletes have handstand walk practice time.
Here, we can cater to our current handstand walk level. If we thrive in this movement, we can move towards obstacles, turns, or even walking for speed. If we are working towards our first handstand walk, or the consistency of the movement, below are two drills to start with today to refine those mechanics.
Handstand Weight Shifting – Video
Box Shoulder Taps – Video
Gymnastics conditioning 10 min cap
30 double unders
5 deficit hspu 7/5”
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
Three separate barbells, with the weight increasing each round.
Pounds – 225-275-315
Kilos – 100-125-145
Pounds – 155-185-215
Kilos – 70-85-100