For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
A.
3 RFQ
20m Handstand Walk to Wall + max reps Handstand Push-Ups + immediately followed by a 30 second handstand hold.
*If you are unable to perform handstand walks scale to:
30 second Handstand Hold + max rep Handstand Push-Ups
If you fall off the wall during your handstand push-up set, terminate the set, wait 60 seconds and kick back up to the wall for handstand push-ups x max reps plus immediately followed by a 30 second handstand hold.
followed by…
Donkey Kicks to Handstand x 50 reps
B1
AMRAP 2min
4/2 Ring Muscle-Ups or jumping
8 Deadlifts (100/70 kg)
Rest 3 minutes, and then:
B2
AMRAP 2min
4 Power Cleans (90/60kg)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then:
B3
AMRAP 2min
4 Front Squats (80/50 kg – from floor)
8 Toes to Bar
Rest 3 minutes, and then:
B4
AMRAP 2min
4 Power Snatches (60/40kg)
20 Double-Unders
Rest 3 minutes, and then:
REPEAT B1 through B4.
This AMRAP complex should take you 37 minutes.