For time:
60 double-unders
45 handstand push-ups
60 double-unders
30 box jumps
60 double-unders
15 wall walks
60 double-unders
♀ 24-inch box
♂ 30-inch box
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Stimulus and Strategy:
Today’s workout is an upper-body stamina-based chipper with a few consistent sets of double-unders. Relax your upper body when you are working with the jump rope, and manage your reps on the handstand push-ups and wall walks. On the handstand push-ups, consider consistent sets of 5-10 reps with minimal rest in between. For the wall walks, consider counting to 5-10 seconds in between each walk. If you are able, push the pace on the jump rope and the box jumps.
Scaling:
Reduce the reps of each movement. Reduce the height of the box.
To reduce the complexity of the double-unders, consider performing 1 minute of double-under practice or single-unders. For the handstand push-ups, consider performing a pike push-up. For the box jumps, perform step-ups. For the wall walks, reduce the range of motion by taking a limited number of steps back to the wall.
In case of injury or limitation, for the double-unders, perform penguin taps or 10/15 calories on any machine. For the handstand push-ups, consider seated dumbbell shoulder presses or push-ups. For the wall walks, consider performing inchworms with your feet on the floor or elevated on a box.
Intermediate option:
For time:
30 double-unders
45 pike push-ups
30 double-unders
30 box jumps
30 double-unders
15 partial wall walks (2 steps toward the wall)
30 double-unders
♀ 20-inch box
♂ 24-inch box
Beginner option:
For time:
60 single-unders
45 push-ups from the knees
60 single-unders
30 box step-ups
60 single-unders
15 inchworms
60 single-unders
♀ 12-inch box
♂ 24-inch box
Coaching cues:
To maintain balance and proximity to the wall during kipping handstand push-ups, check your timing. Pull your knees down more slowly, brace your stomach, and then kick your heels toward the wall, immediately followed by pressing with your arms to finish the lockout.
Resources:
The Double-Under
The Kipping Handstand Push-Up
The Box Jump
The Wall Walk
The Single-Under
Box Pike Push-Up
Push-Up on Knees
The Box Step-Up
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