Psst! Let's work on our handstand push-ups

Stimulus and Strategy:

Today’s workout is quick and to the point. With the complementary movement functions and the small reps in each set, you can move through a single round in 90 seconds or less. More advanced athletes may be able to maintain unbroken handstand push-ups and keep rounds under 1 minute. Don’t pace on this one. Keep the gas pedal down; the workout will end before you know it. Work hard and have fun.

Scaling:

Reduce the loading of the dumbbell to a weight that allows you to maintain unbroken reps for the entire workout. Reduce the reps of the handstand push-ups if the volume of each round is too much. Consider as few as 4 reps.

Reduce the loading of the dumbbell to simplify the goblet squat. If necessary, perform an air squat and focus on moving through the range of motion. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses.

In case of injury or limitation, consider air squats or unweighted lunges in place of goblet squats. Focus on a pain-free range of motion. For handstand push-ups, consider push-ups or single-arm dumbbell shoulder or push presses.

Warm-up | 5:00

2 rounds:

50 feet bear crawl

10 hand release push ups

10 air squats | DB goblet squats

10 band pull-aparts chest height | overhead

TECH | 2:00

Demonstrate: DB goblet squat and handstand push-ups

The Kipping Handstand Push-up

Specific Warm-up | 7:00

Handstand Push-up | 5:00

:30s handstand hold, rest :30s

:30s handstand negatives, rest :30

:30s handstand negative then 1/4 push, rest :30s

3-5 assisted handstand push-ups

3-5 handstand push-ups

DB goblet squat | 2:00

3-5 DB goblet squat, moderate weight

3-5 DB goblet squat, workout weight

Break | 2:00

WOD | 8:00

RX:

Complete as many reps as possible in 8 minutes of:

8 dumbbell goblet squats

8 handstand push-ups

♀ 50-lb dumbbell

♂ 70-lb dumbbell

Intermediate option:

Complete as many reps as possible in 8 minutes of:

8 dumbbell goblet squats

4 handstand push-ups

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Beginner option:

Complete as many reps as possible in 8 minutes of:

8 air squats

8 dumbbell push presses

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Cooldown | 5:00

2 sets:

:30 double-forearm stretch with PVC

1:00 seated pike stretch

1:00 couch stretch

Enjoy!