Warm Up:
1 set:
2:00 bike, row, ski, or jog
1 set:
:30 band pull-aparts
10 inch worm + push-up
10 ring rows
:15-:30 handstand hold
5-10 ring rows
10 push-ups
:30 band pull-aparts
– Rest :10 between movements.
Specific Warm-Up / Skill Work:
1 round:
3 handstand push-ups
3 ring dips
3 push-ups
– Use workout variations.
WOD:
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Intended Stimulus: 3-10 Minutes
Intermediate:
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Beginner:
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees
Home Workout:
21-15-9 reps for time of:
Handstand push-ups
Bench dips
Push-ups
Masters 55+:
21-15-9 reps for time of:
Dumbbell push presses (20/35 lb)
Ring dips
Push-ups
– Use two dumbbells.
Movement scaling options:
Handstand push up: Reps, range of motion (1 x 45-lb plate + AbMat or less), pike push-ups, seated dumbbell press
Ring dip: Reps, jumping ring dips, box dips
Push up: Reps, push-ups from the knees, hand-elevated push-ups
Cool down:
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side