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GENERAL WARM UP 5-15minutes
Equipment needed:
–45-25# Plate.
–Barbell.
–Box.
–Pull Up bar space or a set of rings.
1 Round:
–:30sec Toe Taps
–:20sec Dead Hang
–3 Strict Pull Ups or Ring Rows
–:20sec Straight Arm Plank Hold
–5 Hang Muscle Clean
–5 Front Squats
–5 Strict Press
1 Round:
–:30sec Plyo Skier
–10 Scap Pull Up
–3 Kipping Pull Ups or Ring Rows
–:20sec Pike Handstand Hold
–5 Hang Muscle Clean
–5 Front Squats
–5 Strict Press
SPECIFIC WARM UP 15-30minutes
Handstand Push Up Specific Warm Up 1x:
–5 Pike Handstand Push Up
–5 Box Handstand Push Up
–3 Strict or Kipping Handstand Push Up
Burgener Clean 1x:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″
–3 Drop below parallel
–3 Hang Squat Clean
6 Rounds:
16 Box Plyo Skier (24/20)
5 Strict Handstand Push Up
3 Hang Squat Clean (225/155)
6 Strict Pull Ups
Goal: Sub 15 min
6 Rounds For Time Scaled Version:
16 Box Plyo Skier (20/16)
5 Z-Press
3 Hang Squat Clean (70-75% 1RM)
6 Body Row
Goal: Sub 15 min
6 Rounds For Time Minimal Gear Version:
16 Box Plyo Skier (24/20)
5 Strict Handstand Push Up
3 Dumbbell Hang Squat Clean (65/45#)
6 Strict Pull Ups
Goal: Sub 15 min
6 Rounds Bodyweight Version:
50 Plyo Skier
5 Strict Handstand Push Up or Pike Handstand Push Up
10 V-Up
15 Air Squat + Squat Jump
Goal: Sub 15 min
Tempo Work:
–2 x 10ea Single-Leg Deadlift + Strict Press:
–3 x 6 Tempo Dual Dumbbell Row:
*RPE 6-7 out of 10.
*Tempo is :03sec up & down.
