Handstand push-up capacity

EMOM 16 (0:40/0:20)*
1) Wall-facing HSPUs
2) Strict HSPUs
3) Kipping HSPUs
4) Rest

• Your aim is to accumulate as many EXCELLENT repetitions of each variation you can in a 40-sec window. This means a single set on the wall-facing HSPU but could be multiple short sets on the strict and the kipping variations.

Options. You can do any of the variations with a deficit (or use ab-mats to reduce range where needed) and can also use parallettes for the strict and kipping HSPUs. The main thing is to challenge yourself with either intensity (difficulty) or volume (reps).

Movement options. You can sub these in for any of the variations you cannot yet do.

Box pike HSPU → Standing HSPU variation of choice → You can also choose to switch the EMOM for 2-4 rounds of the following HSPU complex:

– Negative pike HSPUs (3 x 5 seconds down)
– Pike HSPUs (3 reps)
– Negative standing pike HSPUs (4 x 5 seconds down)
– Pike HSPUs (4 reps)
– Negative tricep push-ups (5 x 5 seconds down)
– Tricep Push-ups (3 reps)