Workout of the day

Get ready to elevate your upper-body game with today’s Midweek Muscle-Up Madness! We’re mixing strength and skill to conquer those handstand push-ups and pull-ups. Whether you’re just starting out or you’re seasoned in the sport, we’ve got you covered. Let’s push the limits, grab those gains and have some midweek fun!

The workout of the day consists of:

3 rounds for time of:
21-15-9
Deficit Handstand Push-Ups
Weighted Pull-ups (20 lb/9 kg)

Complete a set of 21 reps of each exercise, then a set of 15 reps, and finally a set of 9 reps for each exercise before moving to the next round.

Scaling

For beginners, reduce the reps to:
15-12-9
Pike Push-Ups (instead of deficit handstand push-ups)
Ring Rows (instead of weighted pull-ups)

Intermediate athletes can complete the workout as prescribed but with lighter weight or with a spotter assisting during the pull-ups.

No equipment

Without equipment, replace weighted pull-ups with:
21-15-9
Pull-ups (using a sturdy door frame or a local playground’s monkey bars)
If unable to perform pull-ups, do 21-15-9
Bodyweight Rows (using a table or broomstick across two chairs)

Warmup

3 rounds of:

  • 1 minute Jumping jacks
  • 10 PVC Passthroughs
  • 10 Air Squats
  • 5 Push-Ups
  • 5 Ring Rows 30 seconds Handstand Hold against a wall

Cooldown

3 rounds of:

  • 1 minute Pigeon Pose (each side)
  • 1 minute Child’s Pose
  • 30 seconds Wrist Stretch
  • 30 seconds Shoulder Stretch with a band or towel
  • Foam roll lats & back for 3 minutes