Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to Handstand

Kipping HSPU + Deficit Kipping HSPU Technique

Deficit Kipping HSPU
5 sets @ 40% of max reps
rest 1:30min

3x8. Merkkaa kolmen raskaimman setin kilomäärät. Tai harjoittele leuanvetoja skaalamalla.

otm strength:
otm 20:
uneven: 3 thrusters + 5-8 push ups
even: 5-8 pull ups

2-3 sets of:

• Dumbbell/kettlebell side bends 15-20 reps both sides (moderate weight, move slowly)
• Banded kettlebell swings 20 reps (eye level, light weight)

6 rounds for time:

50 DU/75 SU
20 Ab-mat sit-ups
15 Wallballs
10 Pull-ups
5 Burpees
2 min rest

Timecap 30 min

Powell Raise @ 3010; 3 x 10reps

3 sec down, control the dumbbell
0 sec pause at bottom
1 sec up, watch the dumbbell so it doesn't go behind your shoulder!
0 sec pause at top

Snatch deadlift 3x3 (100% of 1RM snatch)

For time

30 rounds of
3 burpees
2 power clean @60/45kg
1 ring muscle up

Rest 5min

20 rounds of
3 Burpee box jump
2 thrusters @60/45kg
1 strict handstand push-up

Rest 5 min

10 rounds of
3 box jumps
2 squat snatch @60/45kg
1 bar muscle up

Complete as many rounds as possible in 15 minutes of

• 19 wall-ball shots
• 19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

1RM must be squat snatch otherwise it doesn’t count.
Warm-up
5x2 high hang light (empty bar)
3x3 snatch with a pause in the catch
Build gradually up in singles. Focus on perfect reps with full extension and strong catch positions.

Let's have some fun and ring that 🔔