Every 1 min for 10 mins, alternating between:
Cardio Option, 45 secs
Handstand Option
Cardio Option: Row, Bike, Ski, Run, Double Under Practice
Handstand Options:
1. 3-5 Negative HSPU (3-5 ct)
2. Pike Walk Around Box (1 in each direction)
3. 7-10 Pike Push Ups ( Box or no box)
4. :30 Handstand Hold (Face away from wall)
Athlete may use a combination of these movements as well
For time:
100 Double Unders
— then —
25 Handstand Push-ups
10 AbMat Sit-ups
20 Handstand Push-ups
20 AbMat Sit-ups
15 Handstand Push-ups
30 AbMat Sit-ups
10 Handstand Push-ups
40 AbMat Sit-ups
5 Handstand Push-ups
50 AbMat Sit-ups
— then —
100 Double Unders
WORKOUT BRIEF
DESCRIPTION
Todays WOD features a criss cross rep scheme with a buy in and cash out of 100 double unders
In the criss cross rep scheme the handstand push ups will go down in reps while the ab mat sit ups will increase in reps
An easier way to look at this rep scheme is:
Handstand Push Ups 25-20-15-10-5
Ab Mat Sit Ups 10-20-30-40-50
Allow 20 min for this workout.
DOUBLE UNDERS
Choose a rep number or variation you can complete within a 2:30 window
HANDSTAND PUSH UPS
Choose a rep number or variation that allows you to complete 3-5 reps at any given time. If you are down to doing 1 -2 reps then you need to scale back.
AB-MAT SIT UPS
These are more or less rest in between your handstand push ups.
STRATEGY
Consider the following options for how to break-up the double unders:
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
HANDSTAND PUSH UPS
Small checkpoints make these bigger sets more manageable, especially through the rounds of 25 and 20
The goal is to never get close to failing a rep, as that forces us to rest a long time before getting in another good set
Break this movement before you slow down or before your form breaks down
Consider breaking this movement up in any multiple of 5
AB MAT SIT UPS
Pick a pace on the sit ups that allows you to thrive on the handstand push ups
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Single Unders
Practice Time Caps
HANDSTAND PUSH UPS
Reduce Reps (Ex, 20-16-12-8-4 or 15-12-9-6-3)
Pike Push ups
Barbell Push Press**
Dumbbell Push Press**
*** A weight that allows for 7-10 reps at a time
(Ex. 115/35 barbell or 50/35 dumbbell weight)
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