Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

5 Rounds with one minute on each station

Kettlebell swings 32/24 kg
Rest
Air assault bike for calories
Rest

WORKOUT NOTES

We have an interval style workout for today with five opportunities to work at each of two stations. You will be working for a minute at each station with an equal amount of rest.  With rest in every round you should use this opportunity to try and keep a high level of intensity at each station for the duration of the workout.    For the kettlebell swings use a weight with which you can work through most of the minute with a small number of larger sets rather than slugging away with a heavy kettlebell and getting a couple of reps at a time.  When it comes to the bike you can test a higher intensity but be careful not to attempt a full minute at max effort.  You would likely need more than a 1:1 work rest ratio to recover from that effort.  At the same time you do want a fairly high RPM rate to accumulate calories quicker.  Try starting out at with a strong effort and tapering off towards the end of the minute which will help start your recovery before the end of the minute.  We’ll score this workout by the total number of kettlbell swings and calories so you should have one big number at the end of the workout.