Wednesday 03/11/2026

SKILL / / WORKOUT

2 Rounds: (16 min Total)

Min 1) Wall Walk / / Variation

Min 2) *Echo Bike

Min 3) Strict Wall Facing HSPU / / Box Pike HSPU

Min 4)*Echo Bike

Min 5) Strict HSPU / / Kipping HSPU

Min 6) *Echo Bike

Min 7) Handstand Walk / / Shoulder Taps

Min 8) *Echo Bike

*make this a lower intensity “Skill” session if you’re learning some of these movements for the first time.

*for athletes who have some of these movements, adjust intensity to build your capacity AND still have energy to practice new movements.

*athletes who have capacity in all movements, choose reps that are challenging for the 16 min time frame while staying steady on the echo bike!

POST WORKOUT STRENGTH

12 Min to Build to a heavy 1 rep bench!

*doesn’t need to be a PR.

*use this session as a “check in” for where your top end power is at!