AMRAP 11 minutes:
5 Strict Handstand push-ups
7 Deadlifts (225 lbs for men/155 lbs for women)
9 Box jumps (24-inch box for men/20-inch box for women)
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WODprep Strategy Top Tips:
Set a Realistic Target:
Estimate how many rounds you’d like to complete based on your current fitness level. Having a target in mind will help you pace yourself and stay motivated.
Strict Handstand Push-Ups:
- If you can perform strict handstand push-ups consistently, aim to complete them unbroken for as long as possible.
- If strict handstand push-ups are challenging for you, consider scaling the movement to kipping handstand push-ups, pike push-ups, or push-ups with your feet elevated on a box.
Deadlifts:
- Use a weight that is challenging but manageable for you. The deadlifts should be unbroken for the first few rounds.
- Focus on maintaining a flat back and engaging your core during each repetition.
- As you progress through the workout, you may need to break the deadlifts into smaller sets to manage fatigue.
Box Jumps:
- Choose a box height that allows you to jump confidently without fear of tripping or injury.
- Land softly on the box and ensure full hip and knee extension at the top of each rep.
- Try to maintain a consistent pace on the box jumps. They should be relatively quick compared to the other movements.
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Free Handstand Push Up Guide –Â https://wodprep.com/handstand-push-ups/
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