WOD: Thursday 250605

• Coaching Brief & Class Overview

Today is all about gymnastics skill development under fatigue, specifically, handstand walk proficiency and midline control under mixed-modal conditioning. We’ll start with a handstand walk progression session, giving athletes a structured opportunity to work on mechanics and confidence: Group athletes by experience level and have them rotate through the drills as stations or progress through based on individual needs. Encourage control over speed, line, posture, and hand placement come first. This workout is a midline, grip, and shoulder stamina test, wrapped in a repeatable aerobic engine format. Each 8-minute window offers an opportunity to hit each round with focus and intensity while leaving enough time to recover and maintain consistency.

metcon: “Agent Smith Protocol”

Every 8 mins for 32 mins do:

20/14 Echo Bike Calories

Handstand Walk, 25 ft

Run, 400 m

Handstand Walk, 25 ft

Farmer Carry, 53/35 lbs, 300 ft

Accessories:

5 rounds for quality of:

Nose-to-Wall Handstand Hold, 30 secs

10 Reverse Nordic Curls

15 Barbell Calf Raises, pick load