21 Handstand Push-Ups or DB Push Press
21 Thrusters (95/65)
15 Handstand Push-Ups or DB Push Press
15 Thrusters (95/65)
9 Handstand Push-Ups
9 Thrusters (95/65)
Lower volume to 15-12-9 of each movement or 12-9-6 of each movement. Use a toe or band assist for dips OR do box dips. For the DB push press chose a weight that you don’t have to break more than twice. Kipping HSPU & Dips are good to go.
This should be a 20-30 minute effort. Time cap it at 30 minutes.
1. This is a mash-up of 2 hero WODs. It is very important that you know yourself. If you have not ever done this volume of the upper body pushing SCALE this. You can easily get rhabdo from all the pushing. When in doubt, scale it out. Better to not be in the hospital than to be a tough guy.
2. Yes we did Wall Ball yesterday. Yes they are the same movement pattern as Thrusters. Yes this is a ton of upper body pushing. Here is the rationale for the redundancy. We don’t do this often, but it is valuable training from time-to-time.