For time:
1-minute handstand hold
50 AbMat sit-ups
1-minute handstand hold
40 AbMat sit-ups
1-minute handstand hold
30 AbMat sit-ups
1-minute handstand hold
20 AbMat sit-ups
1-minute handstand hold
10 AbMat sit-ups
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Stimulus and Strategy:
Today’s workout is a midline clash. Expect the two movements to interfere with each other, and the accumulation of volume will make this effort more challenging. With that in mind, choose an option for the handstand hold that allows you to consistently hold for 20 seconds or more. The prescribed variation of the handstand should be completed with your back to the wall.
Scaling:
Reduce the time of the handstand holds and the reps of the AbMat sit-ups.
To reduce the complexity of the handstand holds, perform pike holds with your feet on a box or with your feet on the ground. In case of injury or limitation, for the handstand holds, perform plank holds. For the AbMat sit-ups, perform feet-anchored sit-ups.
Intermediate option:
For time:
30-second handstand hold
50 AbMat sit-ups
30-second handstand hold
40 AbMat sit-ups
30-second handstand hold
30 AbMat sit-ups
30-second handstand hold
20 AbMat sit-ups
30-second handstand hold
10 AbMat sit-ups
Beginner option:
For time:
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
Coaching cues:
When you are holding the handstand, press through your hands, squeeze your triceps, and brace your midsection.
Resources:
The Handstand
The AbMat Sit-Up
Handstand Hold Progressions
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