2/26/2025

Gymnastics: Handstand Push-Ups

All Athletes:
Every 2 minutes for 10 minutes complete:
Level 1: 5-7 Tempo Strict HSPU - 3 seconds down + 3 seconds up
Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up
Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up
Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated

You should have at least 45 seconds of rest - choose your level accordingly. There is no Conditioning Option during the Open.

Balrog

Affiliate Compete (RX+)

Every 1:00 (25:00)

Min 1: 20 Wall Balls (20/14)

Min 2: 15/12 Calorie Air Bike

Min 3: 50 Double Unders

Min 4: 20 Kettlebell Swings (53/35)

Min 5: Rest

Freedom (RX'd)
Every 1:00 (25:00)
Min 1: 15 Wall Balls (20/14)
Min 2: 12/10 Calorie Air Bike
Min 3: 50 Double Unders
Min 4: 15 Kettlebell Swings (53/35)
Min 5: Rest

Independence
Every 1:00 (25:00)
Min 1: 15 Wall Balls (14/10)
Min 2: 10/8 Calorie Air Bike
Min 3: 35 Double Unders
Min 4: 15 Kettlebell Swings (35/26)
Min 5: Rest

Liberty
Every 1:00 (25:00)
Min 1: 10 Wall Ball Thrusters (light)
Min 2: 8/7 Calorie Air Bike
Min 3: 35 Single Unders
Min 4: 10 Russian Kettlebell Swings (light)
Min 5: Rest

• Target time each set: 30-40 seconds

• Time cap each set: 50-seconds