WOD:
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
Intended Stimulus: 20-25 Minutes
Intermediate:
4 rounds for time:
10 strict handstand push-ups
10 strict ring dips
800/1,000-m row
Beginner:
4 rounds for time:
10 pike push-ups
10 foot-assisted dips
600/800-m row
Home Workout:
4 rounds for time:
15 strict handstand push-ups
15 hand-release push-ups
1,000-meter run
Movement scaling options:
Strict handstand push ups: Reps, pike push-ups from a box, dumbbell strict presses
Strict ring dips: Reps, band-assisted ring dips, leg-assisted ring dips, push-ups from the knees
Row: Distance, substitutions
Cool down:
Accumulate:
30-50 reps of unweighted A-T-Y drill