Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Workout Brief

4 Rounds NOT for time:

  • 5 Strict HSPU’s (toughest variation possible)
  • 5 Goblet Side lunges each leg

*Rest 1 minute after both movements are complete

*Pick a weight on side lunges that you could do 8-10 while fresh each leg, you should have 2-3 reps in the tank.

Then:

12-1 Countdown of:

  • Deck Squats
  • Deadlifts (135/185) (50-55%)

Stimulus Goal:

Why Do This Workout?

What better way is there to express our overhead pressing strength than upside down? The first 4 rounds not for time will be a good opportunity to get acquainted with your handstand push-ups as well has some single leg stability and flexibility with the goblet side lunges.

The countdown workout will prove to be a challenging one with a quad and hamstring burner.

You’ll have much greater gymnastics proficiency as well as posterior pulling strength after this workout is said and done!

Duration and Feel: 10-14 minutes. This will prove to be a lung and leg burner. Try to go unbroken on the single digit sets.

Barbell Weight: Pick a moderate weight, one you could do 12-15 unbroken while fresh. It should be a weight you could go unbroken on all sets of deadlifts today, but it won’t be easy. Roughly 50-55% of your 1 rep max.

Specific warm-up focus: HSPU overview and practice.

Scaling Options: 
HSPU’s –> 1 ab mat –> 1 ab mat and a skull mat –> handstand negative –> piked push-ups on box –> piked push-ups on floor –> push-ups

Deck squats –> deck squat with heels elevate –> deck squat with 5-10lbs plate –> jumping air squat –> deep narrow air squat –> air squat

At Home Options: As is for skill/strength work. Use a dumbbell and do alternating dumbbell deadlifts for the same rep for the countdown workout.