Strict HSPU - Ring HSPU practice
Kipping HSPU practice

Core Work: (40-20)
EMOM 12
1.Barbell twist
2.Banded plank
3.KB Side band

Pulling Work:
EMOM 12 (30-30 )
1. chin up hold
2. ring row feet on box
3. banded row
4. rest

Bench press and 8x chin ups

E4 min x 9

1) Station (HSPU)
As an AMRAP (for quality)
Advanced
One set of kipping HSPU *
2 Shuttle walk (5 m + 5 m) ***
One set of kipping HSPU **
2 Shuttle walk

Intermediate / Scaled
20 s Headstand
6-8 pike push up
2 shuttle walk***

*focus on technique (slow tempo)
**fast cycle time
*the idea is to equal breath and recover

2) Station (Hold)
2 rounds
20 s squat hold against rig
10 s rest
20 s support on rings (Top position of the push up or ring dip)
10 s rest
20 s Reverse plank
10 s rest

Box step up rest of the time* (45 s + 15 s transition)*

3) Station (Erg)
Row (PK)
60 s 22 SPM*
60 s 25 SPM
60 s 28 SPM
45 s Cool down easy pace
15 rest

*SPM = Stroke per minute

15 mins
Mu transition floor/ box / high ring

EMOM 18
2 mins Z press x 10 - bent over row x 10
2 mins Candle stick x 10 - invisible chair 1 min
2 mins Plate snatch in superman

EMOM 12 mins ( 30-30)
Ring row
Kb push up
L - hang with plate
Kb side bend

3 Rounds @ 0-1 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

ENDURANCE

3x10min on/2min off:

A)

• 500m Row
• 20x Burpee Broad Jump
• 40m Walking Lunges

B)

• 500m Ski
• 20x Hand Release Push Up
• 25x Wall Ball

C)

• 20/15 Cal Echo
• 60m Farmers Carry
• 20 V-Up

2-3sets:

6-8 ring dip (2s pause) scale up --> with vest
10-15 ring row scale up --> with vest
30+30s side planks

EMOM32, 40sec work 20sec rest

1. Box jump/step up
2. Plank
3. KBS
4. Wall ball
5. Sit up
6. Burpee
7. Pull up/Ring row
8. REST

2-3sets:

6-8 ring dip (2s pause)
8+8 Db row
40+40m s.a farmer carry

BANDED RING DIPS IF NEEDED

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
4 Pike compression slides
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
8 Handstand shoulder shrugs
10 Reverse lunges, alt
+
Build to workout weight for SB over the shoulders and DB walking lunges
* Practice wall-facing HSPU, strict toes-to-bars and rope climbs between sets.
Rope climbs (quick tips)
+
@ workout weight
2 SB over the shoulders
1 Rope climb
200m Run
10m DB walking lunges
10m Sled backwards drag
400m BikeErg
4 Wall-facing HSPU
4 Strict toes-to-bars