Workout of the day
Let’s build upper body strength and endurance with a mix of pressing and leg work. Stay focused and keep your form solid.
The workout of the day consists of:
4 Rounds for Time:
- 12 Deficit Handstand Push-Ups
- 15 Thrusters (115 lb / 52.5 kg)
Scaling
Beginners:
- Regular Handstand Push-Ups or Pike Push-Ups
- Thrusters with 35 lb / 15 kg (or a weight you can handle)
Intermediate:
- Handstand Push-Ups on 1-2 inch deficit
- Thrusters with 75 lb / 34 kg
Advanced (RX):
- Handstand Push-Ups on 4-6 inch deficit
- Thrusters with 115 lb / 52.5 kg
No equipment
If you don’t have equipment:
- Replace Deficit Handstand Push-Ups with Pike Push-Ups elevated on a chair or coffee table
- Replace Thrusters with Jump Squats or use a backpack filled with books for added weight
Warmup
- 400 meter light jog or jump rope
- 10 lunges each leg with a twist
- 5 inchworms + push-ups
- Shoulder stretches: 30 seconds each side
- Wrist stretches: 30 seconds each side
Cooldown
- Child’s Pose: 60 seconds
- Forward Fold: 60 seconds
- Pigeon Pose: 60 seconds each side
- Triceps stretch: 30 seconds each arm
- Chest stretch: 30 seconds each arm
