WOD Blog
 | Thu, Jun 4
Today | |
 | Gymversary: Mauricio(6) |
| Thursday 4 June 2026 | Warm Up Thursday 4 June 2026 |
Thursday 4 June 2026
(Reps, Rx2, Rx3)
Gymnastics Skill: Handstand Walk
10-15:00 of Handstand Walk progressions and practice based on athlete ability.
Handstand shoulder taps, wall walks, handstand kick ups and holds, pike shoulder taps
'Ride the Ultimate'
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Unders
Minute 3: 15 Wall Balls (20/14lb - 10/9ft)
Minute 4: Max Distance Handstand Walk
Minute 5: Rest
Score = Total reps (5ft = 1 rep) accumulated across all Handstand Walk minutes
Goal: 6+ reps (30ft+) per set
Rx2: 15 Abmat Sit-Ups, 40 DUs, 12 Wbs, Max Handstand Shoulder Taps.
Rx3: 15 Weighted Sit-Ups/V-Ups, 50 Single Unders/25 DUs, 12 Wbs (14/10lb), Max Handstand Shoulder Taps or 1-2 Wall Walks.
Reset (optional)
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
| 100% |  | |  | 0% |
| Ravi | 37 Rx3 | Wall facing shoulder taps | | Jacob Br | 7 Rx | | | Saba | 120 Rx3 | Wall facing shoulder taps | | Shashank g | 40 Rx3 | Wall facing shoulder taps | | DeVonna | 125 Rx3 | Wall facing shoulder taps | | James â | 137 Rx3 | Wall facing shoulder taps | | Jack Y | 80 Rx3 | Wall facing shoulder taps | | Scott P | ð | PRVN Engine | | Willow | 66 Rx2 | | | Sara P | 55 Rx3 | Shoulder taps | | Vishnuvardhan | 12 Rx3 | Wall walks | | Lindsay R | 88 Rx3 | | | apurva s | 40 Rx3 | | | Shashank K | 60 Rx3 | Shoulder taps | | Viswanath | 12 Rx3 | Wall walks | | Sage | 80 | scaled | | Sam z | 46 Rx3 | Shoulder taps | | Keith P | :) Rx3 | | | Navaneetha | 8:00am... 3 2 1 GO! |
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Warm Up Thursday 4 June 2026
(No Results Tracked)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
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Then jump into the Handstand Walk Progressions and Practice.
Primer
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps
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Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before 'Ride the Ultimate' begins.
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| Navaneetha | 8:00am... 3 2 1 GO! |
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