Workout of the day

Ready to test your strength, balance, and endurance? Dive into the “Gravity Defier” workout and push your limits with bar muscle-ups, handstand walks, pistols, and handstand holds. Let’s conquer this challenge together!

The workout of the day consists of:

3 Rounds for Time

  • 9 Bar Muscle-Ups
  • 36 feet (11 meters) Handstand Walk
  • 18 Pistols (One-Leg Squats) each leg
  • 30-second Handstand Hold

Scaling

  1. Bar Muscle-Up: Jumping Bar Muscle-Up or Banded Bar Muscle-Up
  2. Handstand Walk: Wall Walks or Pike Handstand Walks
  3. Pistols: Assisted Pistols or Air Squats
  4. Handstand Hold: Wall-Assisted Handstand Hold or Pike Shoulder Hold

No equipment

  1. Bar Muscle-Up: Pull-Up Bar and regular Pull-Ups
  2. Handstand Walk: Toe Taps on a Box or High Knees in place
  3. Pistols: Chair-Assisted Pistols
  4. Handstand Hold: Wall Walk into Handstand Hold

Warmup

  1. 200m Run
  2. 10 Arm Circles (each direction)
  3. 10 Leg Swings (each leg)
  4. 10 Inch Worms
  5. 2 minutes of Dynamic Stretching

Cooldown

  1. 400m Walk or Slow Jog
  2. 5 minutes Static Stretching (focus on shoulders, legs, and core)
  3. Breathing Exercise: 2 mins deep breathing