Max rounds in 3 minutes of:
3 power cleans (135/75)
6 pull-ups
9 push-ups
Rest 1 minute. Repeat for a total of 3 cycles.
Tag Archive: handstand push-up
For time:
Squat clean, 1 rep (185,95)
10 Parallette handstand push-ups
Squat clean, 2 reps
9 Parallette handstand push-ups
Squat clean, 3 reps
8 Parallette handstand push-ups
Squat clean, 4 reps
7 Parallette handstand push-ups
Squat clean, 5 reps
6 Parallette handstand push-ups
Squat clean, 6 reps
5 Parallette handstand push-ups
Squat clean, 7 reps
4 Parallette handstand push-ups
Squat clean, 8 reps
3 Parallette handstand push-ups
Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
If unable to perform a handstand push-up, elevate your knees on a box or a bench.
21-15-9:
Deadlift, 225 lbs
Handstand Push-ups
[Scale as necessary: use an Abmat or two for the HSPU and scale the DL to a weight that is still heavy, but manageable.]
Three consecutive AMRAPs–in this case, as many reps as possible–in any order, each 4 minutes, with no break in between:
1. Back squat, 65/45 – push press, 65/45
2. Knees to elbows – jumping squats
3. Push-ups with feet on box (handstand push-up progression) – sit-ups (legs in butterfly position)
Score for each station is number of reps on whichever movement you did fewer of (e.g. if you did 38 knees to elbows and 45 jumping squats, score for station 2 is 38)
Record score for each station and total of all three to comments.
For time and for fun:
10K run with interruptions: Around every 10 minutes, everyone stops and does the next item on this list:
– 800m piggyback ride/partner carry (pairs can switch off as necessary until distance is covered; if an odd number, two people carry the third person together, anyhow)
– 15 handstand push-ups (partner holds legs upright)
– 15 partner back squats (put partner on back)
– 50 push-ups
– 50 walking lunges
– 100 squats