Workout of the Day

Pick a movement you need to work on: Handstands, Handstand Push Ups, Pull Ups, Ring Dips, Muscle Ups…do 3-5 reps in the first minute

1) 3-5 reps Gymnastics Goat
2) :45 DU practice


Handstand Push-Up | Muscle-Up | Push Up | Ring Dip

Every 3:30 – 5 Rounds

Run 200
30 Double Unders
5 HSPU or 15 DB Push Press

Push the intensity here on each round, but scale back if you are not getting at least :45-1:00 rest.

Nothing to officially score other than whether you could maintain getting through all the reps.


Dumbbell Push Press | Handstand Push-Up | Jump Rope (Double Unders) | Push Press | Run