“Hardships often prepare people for an extraordinary destiny.”

A single set of Strict Handstand Push-ups for max reps.

Today, we are starting off with a skill of strict handstand pushups. Athletes will have about 10min to record their best single set of max handstand pushups.

As always, for athletes that presently do not have the handstand skill there are multiple modifications and scales. To name a few…

teeter totters
strict seated DB presses
wall walks
HSPUs off a box
HSPUs negatives

21-18-15-12-9-6-3 reps, for time of:

Front Squat, 95/65 lbs

Run, 200 m

The running in today’s descending rep scheme couplet gives us a “break” from the squats
After completing the full set of squats, you’ll run 200 meters before starting the next round
We intended time range for this workout is between 10-18 minutes

To complete this workout as written, we recommend having at least 21 squats unbroken when fresh at this weight
If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus
With 84 total reps, take a look at some options for modifying volume:
Complete a fixed number each round [7-10 Reps]
Stay with descending rep scheme [14-12-10-8-6-4-2]

When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

Run Quietly
One cue we can keep in mind when trying to run more efficiently is “run quietly”. Using your ears can be very helpful in improving form and reducing the likelihood of injuries on this movement. Quiet running can help you to absorb the load by landing with a soft knee on the front of the foot. By doing this, you prevent heel striking – which is much safer and much faster. Listen carefully today to make for better running.

Movement Prep
20 Second “Quiet” Run in Place
200 Meter “Quiet” Run

Focus on high elbows in the front squat to help keep the chest proud. If unable to achieve a good front rack, consider using a KB Goblet squat variation or DB front squat

Movement Prep
With Lighter Weights:
5 Front squats

250 Meter Row
200 Meter Ski Erg
500 Meter Bike Erg
12/9 Calorie Assault or Echo Bike
150 Meter Air Runner

DB Front Squats (50/35)
Single Dumbbell Goblet Squats
Odd Object Goblet Squats
Medicine Ball Squat Cleans

1 Rounds
With Lighter Weights:
5 Front Squats
100 Meter Run

1 Round
With Workout Weight:
5 Front Squats
100 Meter Run

The majority of the front squat reps will be completed in the first three rounds of this workout
21+18+15: 54 Reps
12+9+6+3: 30 Reps
That being said, approach these opening three sets intelligently
Once the legs get too fatigued, they take a lot longer to come back
Start breaking up these reps before you have to grind out reps in order to delay this unwanted fatigue
Briefly pausing at the top can be helpful in allowing the legs to recharge a bit

In the earlier rounds of high rep squats, slowing down your runs can be helpful in stay consistent on the barbell
As the reps start to decrease, you may find that you can slightly increase your running pace
The more confident you are with the weight on the squats, the faster you can afford to run today
Run at a pace that allows you to get your hands on the bells within 5 seconds of returning from the run