21-15-9:
Double Dumbbell Deadlifts, 50/35lbsHandstand Push ups250m Row after each roundWODprep Strategy Top Tips:
Warm-up (5-7 minutes): Start off with a row to break a sweat and dial in your form. From there, hit some wrist circles and shoulder cars to get ready for some handstand pushups
Stimulus: Handstand push up density
Strategy: This workout is all about sustained effort with no burnout. The deadlifts will fatigue your grip and posterior chain, so be mindful of maintaining a neutral spine and keeping tension in your hamstrings. The handstand push-ups should also be broke early to avoid redlining in the shoulders. The row is your chance to shake out the fatigue and keep the heart rate under control.
- Handstand Push-ups- Focus on staying tight as you kick up against the wall and make sure you are in a good pressing position. Don’t waste too much time upside down and under tension. Make sure you drive your body toward the wall in a tight position.
Looking to build confidence in your Handstand Pushup? You can make huge Handstand push-up gains by following these simple drills in this video!
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