Upper East Side

Mobility: We have to learn to walk before we can run. If handstand push-ups are a goal of yours, but you’re struggling to get your arms overheard or it hurts to be inverted, you might be lacking some crucial mobility needed to get the HSPU’s. Here are a few to get you started.

Warm up
Coach’s choice

Skill
Handstands/handstand push ups

10-minute EMOM
Level 1: 30-40 second handstand holds or 3-5 negative handstand push ups
Level 2: 3-5 strict or kipping handstand push ups
Level 3: 5-7 deficit or parallette handstand push ups

Conditioning
Performance
3 rounds, each for time:
500m row
10 DB squat snatch (40/30 – 5/arm)
7 handstand push ups

Rest 2 minutes between rounds

Fitness
3 rounds, each for time:
500m row
10 DB power snatch
7 DB strict press

Rest 2 minutes between rounds.

Score is total time, minus rest.