Specific Warm-Up:
3-5 sets:
3 handstand push-ups
3 power cleans
– Use workout handstand push-up variation.
– Build to workout load.
BENCHMARK WOD: OPEN 15.4
AMRAP 8:
3 handstand push-ups
3 cleans (125/185 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
Intermediate:
AMRAP 8:
3 handstand push-ups
3 cleans (95/135 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
Beginner:
AMRAP 8:
3 push-ups from the knees
3 cleans (45/65 lb)
6 push-ups from the knees
3 cleans
9 push-ups from the knees
3 cleans
12 push-ups from the knees
6 cleans
15 push-ups from the knees
6 cleans
18 push-ups from the knees
6 cleans
21 push-ups from the knees
9 cleans
– Add 3 reps to the hand-release push-ups each round and 3 reps to the cleans every 3 rounds.
Home Workout:
AMRAP 8:
3 handstand push-ups
3 double-dumbbell power cleans (35/50 lb)
6 handstand push-ups
3 dumbbell power cleans
9 handstand push-ups
3 dumbbell power cleans
12 handstand push-ups
6 dumbbell power cleans
15 handstand push-ups
6 dumbbell power cleans
18 handstand push-ups
6 dumbbell power cleans
21 handstand push-ups
9 dumbbell power cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
– Use 2 dumbbells.
– Substitute piked push-ups if no wall for handstand push-ups is available.
Movement scaling options:
HSPU: Range of motion, piked push-ups, push-ups from the knees, seated dumbbell shoulder presses
Power cleans: Load, hang power cleans, dumbbell options
Post-Workout Skill Work:
5 sets:
Handstand walk (50 ft)