Women’s Workout: Cycle 1, Week 3, Day 3

Cycle 1 will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.


3 Rounds

1 Minute of Superman

1 Minute of Flying Lunges

1 Minute of Rest


Tabata Mash Up

Sit Up

Russian Kettlebell Swings

Sit Up

Russian Kettlebell Swings

8 rounds of 20 seconds of effort and 10 seconds of rest between each round. *Your score is the lowest number of a movement performed in the rounds.


Max Wall Handstand Hold (one attempt)


Awake and Evolve WOD