10 Sets for Time:

30% of Max Strict HSPU

Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

1. Elevated Platform Strict HSPU

2. Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.


For Time:

400m Run, 15 Ring Muscle-Ups

400m Run, 21 Toes to Bar

400m Run, 27 CTB Pull-Ups

400m Run, 9 Ring Muscle-Ups

400m Run, 15 Toes to Bar

400m Run, 21 CTB Pull-Ups


20 weighted abmat sit-ups

100 m sand bag carry 150/100( across the middle)