One Way Fitness – FitX Training


Handstand Practice (10 mins)

*Coach’s drills

Spend 10 Mins practicing the steps in learning the Handstand and eventually the handstand push up.

Newbies- Practice Handstand on wall

Amateurs- Practice Hspu w/ kip

Rx- Practice kipping hspus on deficit

Rtg- Practice strict hspus on deficit
Coach will assign categories.

Newbies, Ametuers, Rx, Rtg. Depending on skill will determined the level you need to practice on.

Metcon (AMRAP – Rounds)

EMOM 10:

(First 5 mins)

1 Power Clean 155/105

2 Hspu (4 Hrpus)

(Last 5 mins)

2 Power Clean

4 Hspu (8 Hrpus)

Scaled- 115/75

Rtg- 195/125

Metcon (Time)

For time: 1 Round *10 min cap

50 Thruster 45/35

50 Burpees

300 Dubs/ 600 Singles

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