EMOM for 10 Minutes
Straight set of HSPU
In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set. Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to max out and hit failure. A successful EMOM like this would be hitting the same number every round. This is a higher skill gymnastic movement that requires a lot of upper body strength. A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats. More than 2 abmats will take away from the technique and range of motion of a HSPU. To scale this movement complete pike push-ups, as these work through a similar range of motion and will build up the strength needed for handstand push-ups. For pike push-ups keep your legs straight as you complete each rep. At the bottom of each rep your hands and head should create a triangle. To increase the difficulty of the pike push-up try putting your feet on a box. Seated dumbbell strict press are also a great scaling option for this skill to help build overhead pressing strength.
Medicine Ball Sit-up 20/14 lb
Deadlift 135/95 lb
Workout notes: This task priority couplet pairs two movements we see frequently but each with a different twist. You’ll use a medicine ball for your sit-ups and the deadlift is prescribed on the lighter side with a high rep count. Even though the bar is light, focus on form especially as you fatigue. It can be easy to get lazy here and let your back round. If possible tap the ground behind your head with the medicine ball and then sit all the way up with it. If for any reason you can’t do this you can keep the ball at your chest or leave the ball out of the sit-up entirely as a scaling option.