3/19/2025

Gymnastics: Handstand Push-Ups

For the last week of the Open, we're adding this as a Coach's Choice skill review. We'd like you to pick 1 or 2 gymnastics skills that you think your athletes most need/want to work on.

We are delaying the Handstand Pushup Strength Test to next week, to save strength for the final Strength:
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups

Score is reps. Note your level in comments.

Kilkenny

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For Time:
50/40 Calorie Air Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)

Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.

Independence
For Time:
40/32 Calorie Air Bike
+Total seconds Burpees to Bar

Liberty
For Time:
30/24 Calorie Air Bike
+Total seconds Up Downs

• Target time: Sub 8:00

• Time cap: 15:00