Option 1
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max strict HSPU
Min 4 | max-cal row
Min 5 | rest

Option 2
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 toes assisted chin-over-bar pull-up hold
Min 3 | :30 max pike box deficit push-ups
Min 4 | max-cal row
Min 5 | rest

Option 3
EMOM 20:
Min 1 | :30 plank hold
Min 2 | :30 top of ring row hold
Min 3 | :30 max push-ups
Min 4 | max-cal row
Min 5 | rest

Goal & Intensity
-The goal is to practice body control and strength in static positions and to progressively hold the shoulders and core.
-Each hold is done 1–2 times, with appropriate quality, not pushing to exhaustion.
-The strict HSPU minute should feel like a characteristically tight power set, and the rowing is the only single maximum.
-RPE 7: demanding, but not messy.
-The HSPU minute can go close to 9, but only as far as form is maintained.
💡 Coach’s Tip
Brace your ribs down and lock the midline in every hold; a tight core keeps your shoulders from burning out early.
Why this workout?
We build a skill base for advanced gymnastic movements and learn to master more difficult gymnastic positions.