Wednesday Group Strength and Conditioning

5 rounds for time of:

-15 strict handstand push-ups

-15 strict ring dips

-1,000-m row



Beginners can scale the row to 750m


Feel free to break up gymnastic sets early and often. Break up HSPU and dip sets before you reach failure except for the last round.

Today we won’t substitute wall walks for Handstand pushups. Instead use pike or box pushups to scale down. Scale up by facing the wall or doing free standing HSPU

For all HSPU or pike pushup variations, focus on

-vertical forearms

-getting the head far in front of the body

-keeping elbows in. No flaring

-hollow body


Scale dips using a band.

Or ring push ups.

 Tr to use turn out

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