Hip Halo Warmup
-into-
3 sets:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
10 Alternating Box Step-ups
2. Strength Prep
Athletes will be working back and forth between deadlifts and strict handstand push-ups.
Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep.
For strict deficit HSPU, athletes should choose a deficit that works for their ability (4"/2" being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU, or double DB shoulder to overhead (increase reps if working with DBs)
3. Workout Prep
3 sets:
50m Run
2 Box Jumps
2 Power Cleans (build across sets)
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
* Rest as needed between sets *
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
Strict Handstand Push-ups (+Abmats)
Kipping Handstand Push-ups (+Abmats)
Handstand Push-ups (box)
Pike Push-ups
Push-ups
Dumbbell Shoulder Press
Freedom (RX’d):
16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Power Cleans (185/125)
**Target Score**
Target Rounds: 7 +
Minimum Before Scaling: 5
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