12/10/2024

Kipping HSPU

Today we are focusing on efficiency in kipping handstand push-ups.

6 min skill review followed by:

5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*

* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).

Ciabatta

Affiliate Compete (RX+)

No Change to Workout)

Freedom (RX'd)
5 Rounds
15 GHD Sit Ups (Or V-Ups)
10 Deadlifts (225/155)
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back -

Independence
5 Rounds
10 GHD Sit Ups + 6in Riser (Or V-Ups)
10 Deadlifts (185/125)
5x50ft Shuttle Runs

Liberty
5 Rounds
15 Sit Ups
10 Dumbbell Deadlifts (light)
5x50ft Shuttle Runs

• Target time: 9-11 minutes

• Time cap: 15 minutes