Handstand Push Up Skill Work
Gymnastics
5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.
WORKOUT
Advanced
6 EMOM:
Odd Minute: 5 Wall-Facing Handstand Push Ups
Even Minute: 20-Meters single dumbbell overhead walking lunge (20/12.5 kg) (10-Meters each arm)
Intermediate
6 EMOM:
Odd Minute: 3-5 Strict Handstand Push Ups
Even Minute: 20-Meters single dumbbell overhead walking lunge (17.5/10 kg) (10-Meters each arm)
Beginner
6 EMOM:
Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups
Even Minute: 15-Meters single dumbbell overhead walking lunge (light)
WOD
2 Kişilik Takım Antrenmanı
18 AMRAP:
8 Wall Walks
16 Power Snatch (50/35 kg)
24 Box Jump Overs (60/50 cm)
32 Wall Balls (9/6 kg)
Score; Rounds + Reps
Accessory
2-3 Sets
8R/8L Single Arm Single Leg Romanian Deadlift (hafif kilo dumbbell ya da kettlebell ile)