Warm Up:
2 sets:
10 kip swings
5 pike push-ups
3 low-ring muscle-up transitions
Specific Warm-Up:
1 set:
5 handstand push-ups
5 toes-to-bars
4 strict handstand push-ups
1 rope climb
3 chest-to-wall handstand push-ups
3 muscle-ups
BENCHMARK WOD: IQF 24.3
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar
2 rounds:
10 strict handstand push-ups
5 rope climbs (15 ft)
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time CAP: 15:00
Intended Stimulus: 7-15 Minutes
Advances athletes: Sub-7:00
Intermediate:
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar
2 rounds:
10 handstand push-ups
5 rope climbs (12 ft)
1 round:
10 strict handstand push-up + 2 inch riser
20 muscle-ups
Time CAP: 15:00
Beginner:
For time:
3 rounds:
10 push-ups
10 hanging knee raises
2 rounds:
10 DB push presses (10/15 lb)
5 pull-to-stands
1 round:
10 DB shoulder presses (10/15 lb)
20 low-ring muscle-up transitions
Time CAP: 15:00
Home Workout:
For time:
3 rounds:
10 handstand push-ups
20 V-ups
2 rounds:
10 strict handstand push-ups
20 alternating dumbbell renegade rows (35/50 lb)
– Use two dumbbells.
1 round:
10 chest-to-wall handstand push-ups
20 devils press (35/50 lb)
– Use two dumbbells.
Time CAP: 15:00
Movement scaling options:
Handstand push up: Reps (no less than 5), dumbbell push press
Toes to bar: Reps (no less than 10), knees-to-armpits, hanging knee raises, V-ups
Strict handstand push up: Reps (no less than 5), pike push-ups, dumbbell shoulder press
Rope climb: Reps (no less than 3), 3-5 half climbs, pull-to-stand
Chest to wall handstand push up: Reps (no less than 5), strict handstand push-ups, kipping handstand push-ups, dumbbell push press
Muscle up: Reps, jumping muscle-up, low-ring transition
Cool down / Post-Workout Skill Work:
2 sets:
:30 band pull-aparts
:30 child’s pose stretch