Handstand push-up defaults to kipping.
Complete handstand push-ups in 4 sets or less.
Run hard and keep the runs under 5:00 every round.
Athletes who can perform 20+ handstand push-ups in a row should consider alternating rounds of kipping and strict.
20 handstand push-ups
10 handstand push-ups / 20 box pike hspu
15 piked push-ups
– Rest 1:00 between rounds.
Rest, stretch, and recover
1:00 banded shoulder stretch/side
1:00 alternating scorpion stretch
WHITE BOARD BRIEF
Target | 4+ rounds
This workout should help you improve your conditioning and high-skill pressing.
Avoid scaling the handstand push-ups to a point where you spend all of your time running.
If you reduce handstand push-up reps or scale to pike push-ups, ensure it still takes you 1:00-2:00 to finish that movement.
If you can complete 20+ kipping handstand push-ups in a row, consider scaling to strict reps for an extra challenge.
Avoid using abmats to scale ROM on the handstand push-ups, instead maintain ROM and the 20 rep volume and use a pike variation.