Warm up

2 rounds:

10 A-frame toe touches

5 yoga pushups

5 burpees

10 alternating single leg glute bridges

then take 6 min to warm up to your 60% deadlift weight

Deadlift GPP

3 rounds of 90 sec AMReps:

8 deadlifts @ 60% of 1RM

8 deficit handstand pushups 4/2 in

Max cal machine (Row, ski or bike)

— Rest 90 sec after the 3 rounds, then 3 rounds of 90 sec AMReps:

6 deadlifts @ 70% of 1RM

8 strict handstand pushups

Max cal machine (Row, ski or bike)

— Rest 90 sec after the 3 rounds, then 3 rounds of 90 sec AMReps:

4 deadlifts @ 80% of 1RM

8 handstand pushups

Max cal machine (Row, ski or bike)

Note: In each section of 3 rounds, there is no rest, go immediately into the next round. Change your own weight in the 90 sec rest between sections.

Scaling: This workout is not suitable for practicing handstand pushups. If you are able to perform kipping HSPUs but not strict or deficit, scale the first section with HSPUs, and replace the pushing movement in sections 2/3 with: pike pushups, pushups with hands on DBs, pushups, DB z-presses.

Prioritize range of motion, no more than 2 ab-mats.

You can also scale by adjusting the volume down to 4 or 6 HSPUs. Each round should be done in 2 sets of pushups max.

Strength accessory

12 min alternating EMOM:

Max hanging L-sit hold (Scale: hanging knee bent hold)

8 double KB RDLs

8 barbell ab rollouts

12 dumbbell curls

EVF360

Part A

On a continuously running clock:

From 0:00 to 6:00, 3 rounds for time:

24 American KBS 24/16 kg

20 double unders

16 pushups

From 6:00 to 12:00, 3 rounds for time:

12 double Russian KBS 24/16 kg

40 double unders

4 double KB push presses 24/16 kg

From 12:00 to 18:00, 3 rounds for time:

8 American KBS 32/24 kg

6 burpees KB deadlifts 32/24 kg

4 single KB push presses per arm 32/16 kg

Part B

12 min alternating EMOM:

Max hanging L-sit hold (Scale: hanging knee bent hold)

8 double KB RDLs

8 barbell ab rollouts

12 dumbbell curls