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
AMRAP 10
3 wall walks
6 renegade rows
12 V-ups
Notes
Today’s workout is an AMRAP of wall walks, renegade rows, and V-ups. Your score will be the rounds and reps completed in the 10 minutes.
Wall walks should be done in :40 or less. You may decrease the number of wall walks to 2 or modify the height of the wall walk.
The renegade rows will be completed with two dumbbells. One rep is a row with your left arm + a row with your right arm. Choose a light pair of dumbbells that allows you to complete these unbroken during the workout.
You may break up your V-ups into 1-3 sets across the workout. You can substitute single leg V-ups, tuck ups, or sit ups.