Set 1
10 ATY Raises
20 Hand Release Push-ups
30 Shoulder Taps in Plank
40 Skier Jacks

Set 2
• Athletes should try to get their hip as high as possible and their feet
as close to their hands as possible. If needed, athletes can hold a
plank and perform regular push-ups.
• Keep the hips up on the crab walk.
50-ft. Bear Crawl
:20 Pike Hold
50-ft. Crab Walk
:20 Pike Push-ups

Set 3
• Scale the wall walks by adjusting the amount of steps athletes take
toward the wall. If needed, athletes can perform this on the floor to
a pike position.
• Air squats should focus on keeping the heels down and the chest
up.
• If athletes are unable to hold a handstand against the wall, consider
a pike hold or plank hold.
5 Wall Walks
20 Air Squats
:30 Handstand Hold

Set 1
:20 Plank Hold
Rest :10
:20 Pike Hold
Rest :10
:20 Handstand Hold
Rest :10

Set 2
:30 Air Squats

Set 3
:20 Bear Crawl
Rest :10
:20 Wall Walk
Rest :10
:20 Handstand Walk
Rest :10

Set 4
:30 Air Squats

Set 5
:20 Pike Push-ups or Push-ups
Rest :10
:20 Handstand Push-up Negatives
Rest :10
:20 Handstand Push-ups
Rest :10

For Time: RX+
3:00 Handstand Hold
100 Squats
50m Handstand Walk
100 Squats
30 Handstand Push-ups

Intermediate:
For Time: RX
2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for
distance)
100 Squats
15 Handstand Push-ups

Beginner:
For Time:
3:00 Plank Hold
70 Squats
50m Bear Crawl
70 Squats
30 Push-ups

2 Sets:
10 Single-Arm Ring Rows/Arm
:30 Ring Row Hold

- Use two hands to hold at the
top of the ring row hold