Wednesday, December 24, 2025
Gymnastics Skill Focus
Handstand Walk
8 Sets: For Distance
:30 on / :30 Off
Conditioning
“Dasher”
For Reps:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Max Power Snatch
Minute 3: Max Wall Walks
Minute 4: Rest
Barbell: 75/55lb, 34/25kg
Wall Walk Standard: 10 inches
Score = Total Reps (Calories + Snatches + Wall Walks)
Optional Accessories
For Quality:
4 Sets
12 Alternating Top Down Dumbbell Bench
16 Kettlebell Gorilla Rows
Use a moderate load with dumbbells / kettlebells as you see fit. The non working arm will hold the top (bench press) For the Gorilla Rows focus on keeping back tight in good deadlift style set-up and KB’s hovering an inch off the floor.
