Strength
Handstand push ups
Do 3 sets of 4-10 handstand push ups at a 20×1 tempo from a box or a pike position. If you reach the top of the rep range you may progress to a harder variation next week.
Do 4 sets of 4-6 rope pull ups
Switch hand orientation each set.
Notes
Pick one handstand pushup variation for the day and stick with it for all 3 sets. If you reach the top of the rep range you may move to a harder variation next week. Do not start wall facing in week 1. Only progress to wall facing once you have successfully hit 3×10 from a box with 1 leg vertical.
The HSPU progression will be as follows:
Knees on mat or low bench —> knees on box —> pike —> pike on box —> pike on box with 1 leg vertical —> wall facing
If you are unable to get at least 4 reps on any of these variations then you may perform regular pushups or pushups to a box or bench.
If you cannot do 4-6 rope pull ups, you may do 2-3 rope lowers instead.
Conditioning
Every 2:00 x 5 sets
10 push ups
50 double unders
50 ft forward crawl
*1:20 cap each round*
Notes
The workout today is five rounds of push ups, double unders, and forward crawl. You will begin a new round every 2:00, and there is a 1:20 cap on each round. Your score will be your slowest round.
Push ups should be completed in 1-2 sets. Elevate your hands as necessary to keep a technically sound position.
Double unders should take no more than :45. You may decrease the number of double unders or complete single unders.
Your forward crawl should be completed in unbroken 25 foot segments.