7/15/2025

Gymnastics: Handstand Walk/Hold

EMOM 8 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/downs

Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/downs against

Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/downs against the wall

Daphne’s Ladder

Affiliate Compete (RX+)

25-50-75-100-125ft Single Dumbbell Walking Lunge (70/50)

5-10-15-20-25 Burpee Over Dumbbell

200m Run after each round

Freedom (RX'd)
25-50-75-100-125ft Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round

Independence
25-50-75-100-125ft Single Dumbbell Walking Lunge (35/25)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round

Liberty
25-50-75-100-125ft Walking Lunge (bodyweight)
5-10-15-20-25 Burpee Over Dumbbell
100m Run after each round

• Target time: 16:00-18:00

• Time cap: 22:00