11/25/2025

Handstand/Grip (Week 5)

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

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

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

Roast Turkey

Affiliate Compete (RX+)

7 sets:

15/12 Calorie Air Bike

12 Toes to Bar

6 Wall Facing Strict Handstand Push Ups

-rest 1:00 between sets-

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