Got a Bad Knee? Start Walking On Your Hands!

Swim Night!  Register HERE!

Thursday March 20, 2014


OH Band Distraction- 1min. ea. arm
Tricep Smash & FLoss

Warm Up:

50′ Bear Crawl
10 Bar Taps
5 Lat Activations
30s Hollow Hold
10 Scap Pushups
50′ Duck Walk

Gymnastics Strength:

4 rounds for quality:
5 Strict ring dips + 5 second support hold
Max strict HSPU’s + Max Kipping
5 muscle ups or 10 muscle up transitions

Notes:  Choose either rings or boxes for the Dips, whichever allows you to get full ROM while maintaining a hollow body position.  Advanced athletes may add weight to the strict Dip portion.  Use ab mats if needed for the HSPU, partial ROM is ok, or perform a max set with feet on the box.


3 rounds for time of:

25 Inverted Burpees
25 Pull-ups
25 Burpees

-20 min cap-

Notes: Inverted Burpees may be subbed with Deck Squats.

Cool Down:

Tabata Hollow Hold


To continue highlighting the EIE challenge winners, I want to recognize the winner of the Charlie Mason award- Troy Skinner. Troy has been particularly inspirational because the man is battling a bum knee, but I see him in the gym as much as anybody. He truly displays the unbroken mindset. It is easy to allow a physical injury to injure your mind and become your excuse for everything. It is a very difficult thing mentally to both know your physical limits and put 100% into the parts of your program that you can physically do. Troy went from not being able to do even 1 rep in the Clean & Jerk/Toes-to-bar WOD because of his injury to an impressive 61 reps prescribed. His choice of goal was also great because he focused on improving something he can do without the knee being a limiting factor- handstand walking. He went from 5-6 steps to a full 30+ feet. Rejecting the ‘I’m broken’ mindset is something that I have an incredible amount of respect for and know that Troy is going to continue to make great progress towards the goals he sets, especially as his injury heals physically.

Author: Matthew Walrath

You might also like