Practice HSPU
Beginner:
Wall climb push through drill + Kick up to handstand
Intermediate:
Find stable tripod + practice kipping
Advanced:
3x Amrap kipping HSPU rpe 7
+
2rounds
30sec on/60sec off for 8min(3sets/each exercise)
1: Row for cal, damper setting 1
2: Amrap Bar facing Burpees
5min rest

Amrap 8
15 deadlift 60kg
12 box jump over 60cm
9 push jerk 60kg
Rest 4'
Amrap 8
15 deadlift 50kg
12 box jump over 60cm
9 push jerk 50kg

4 rft
400m run
80 double under
12 double dumbell hang squat clean 20kg+20kg

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
Volume Work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

5x5 heavy, 35-45% from bodyweight

4 x 4 min AMRAP, rest 2 min

A.
12 cal row/ski/bike
10 KBS
8 goblet squat

B.
12 burpee
10 DB snatch
8 reverse lunge (with DB)

3 rounds:
10 press
5 pull up/ 10 ring row
-rest 1-2 min between rounds-

3 rounds:
10 push up
20s. hollow hold
-rest 1-2 min between rounds-

EMOM x 20

1) 12-16 reverse lunge
2) 8-12 squat jump

*

OPTIONAL:
3-5k run

A,
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM

Rest as needed between sets.

B,
5 rounds, 1 min per station, for max reps of:
Double Kettlebell Front Rack Carry 24/16kg
Toes-to-bar
Air Squat

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Double Kettlebell Front Rack Carry- 1 m = 1 rep

Complete in teams of 3.

One person starts at each exercise. Rotate through till each person has completed 5 full rounds of the workout.

Goal is max reps/distance as a team.

C,
4 rounds for quality of:
Hip Extension Hold, 45 secs
10 L/10 R Kettlebell Teapots, pick load
10 L/10 R Crossbody Deadlifts, pick load

50-40-30-20-10 reps for time of

• Double-unders
• GHD sit-ups