StrengthÂ
3 sets
A. :08 controlled wall facing handstand pushup negative to parallettes or plates x 1 rep
B. 4-7 deficit handstand push ups from easier position
rest ~:30 between A & B and :90 after B
Conditioning
20-15-10
Dual DB shoulder to overhead
15-15-15
box jumpover
10-20-30
v-up
Cap: 7:00
Notes
Today’s workout is 20-15-10 dual dumbbell shoulder to overhead, 15-15-15 box jump overs, and 10-20-30 v-ups. Your score is the time it takes to complete or the amount of work completed in 7 minutes if you do not finish.
Your dumbbell shoulder to overhead should be unbroken each round. Use a moderate weight.
Pick a safe height for the box jumpovers that allows you to move confidently through the 15 reps. These should take about a minute per round. If you are significantly slower than that, reduce the reps.
The v-ups should be completed in 1-3 quick sets each round. Pick a variation that allows you to do about 10 reps at a time, with short breaks in between. You can scale to single leg v-ups, tuck ups, or single leg tuck ups.