The Upside-down Chetah
Workout Wednesday brought to you by The Get Better Project.
If you pick the bodyweight or the advanced program… this is a GREAT full body workout, and there are only two movements. If you do it (and try hard) you’ll see.
Pick your handstand (or shoulder to overhead) at a weight that you can do the first round unbroken (or close to it).
Bodyweight Warm-Up
10 easy jog
3 easy rounds of:
30 second handstand hold on wall OR extended arm plank hold
20m high knees
20m butt kickers
20m grapevines
Adv Bodyweight
5 rounds for time of:
Run 200m
20 pike OR regular handstand push-ups
Rest 1 min between rounds
Starter Bodyweight
4 rounds for time of:
Run 200m
10 Pike handstand push-ups (just go as low as you can)
Rest 1 min between rounds
———
Warm-Up
10 mins of bike or rower
3 easy rounds of:
30 second handstand hold on wall
20m high knees
20m butt kickers
20m grapevines
Adv Performance
5 rounds for time of:
Run 200m
20 shoulder to overhead at 135/95
Rest 1 min between rounds
Performance
5 rounds for time of:
Run 200m
20 shoulder to overhead at 95/65
Rest 1 min between rounds
———
Dumbbell/Kettlebell
5 rounds for time of:
Run 200m
20 shoulder to overhead at 50/35 DBs
Rest 1 min between rounds