For Time:
1000/800-meter Row
50 Russian Kettlebell Swings, 53/35lbs
25 Strict Handstand Push ups
30 Front Squats, 95/65lbs
15 Burpee Box Jumps, 24/20″
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): We have a big chunk of movements, so we’ll want to warmup our patterns well. Use some handstand holds and dual KB deadlifts to get the grip ready. Hit a few burpees and some box jump overs to get the bounding ready.Â
Stimulus: Chipper work, smart sets and steady movementÂ
Strategy: Pacing from the beginning will be the smart thing to do here. Come out with a pace on the rower that will allow you to hold onto big sets of rKBS. Looking for 2-3 sets there. The Hand release can be broken up a lot with small to minimal rest. Aiming for a big sell out set on the front squats, and 20 steady burpee reps.
- Strict Handstand Push up– Strict Handstand Push-ups: Having a strong kick up and lockout position is important in the strict HSPU. Send your body toward the wall in a straight line, and drive hard to extension.Â
- Russian Kettlebell Swing- A good pro tip is to start with the Kettlbell slightly in front of you. Then, with a flat and engaged back, pull that kettlebell in between your legs and gain enough momentum to swing the bell your eye level. Keep the KB close and feet flat on the floor.
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Looking to build confidence in your Handstand Pushup? Â You can make huge Handstand Push Up gains by following these simple drills in this video!
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