Workout of the day

Ready for a midweek challenge that’ll have your shoulders screaming for mercy—in a good way? Welcome to Wacky Wednesday Pushfest! This intense upper body workout will not only test your strength but also your grit. Are you up for it?

The workout of the day consists of:

5 rounds for time:

  • 3 Strict Handstand Push-ups
  • 6 Kipping Handstand Push-ups
  • 12 Push-ups

Scaling

For beginners:

  1. Pike push-ups instead of strict handstand push-ups
  2. Box handstand push-ups instead of kipping handstand push-ups
  3. Knee push-ups instead of regular push-ups

For intermediate:

  1. 1-abmat strict handstand push-ups
  2. Kipping handstand push-ups
  3. Push-ups with feet elevated

No equipment

  1. Pike push-ups if unable to do handstand push-ups at all
  2. Heavy books or water bottles instead of dumbbells for shoulder taps in the specific warm-up

Warmup

  1. 5 minutes of light cardio (jump rope or jogging in place)
  2. Dynamic stretches:
    • Arm circles: 1 minute (30 seconds in each direction)
    • Shoulder pass-throughs: 1 minute
    • Inch-worms: 1 minute
  3. Specific warm-up:
    • 2 rounds of:
      • 5 Pike push-ups
      • 5 Wall Walks
      • 10 shoulder taps

Cooldown

  1. Slow-paced cardio to lower heart rate (2-3 minutes)
  2. Static stretches:
    • Child’s Pose: 1 minute
    • Thread the Needle stretch: 1 minute each side
    • Doorway chest stretch: 1 minute each side