WOD
“Hold Up”
3 Rounds for time:
:30 Floor L-sit hold
20 Dumbbell push press
10 Strict handstand push ups
STIMULUS
Duration: Short/moderate (7-12 Minutes)
Volume: Moderate (90 reps)
Load: Bodyweight and light
White Board Chat:
Performing high skill gymnastics movements when tired is always a challenge and that is what we aim to focus on today. We will be tired when we get to our handstand push up option and that is the intent. Our floor L-sit should be something that we can hold straight for at least :15 and take no longer than :45 to complete when it comes to working and resting (if we have parallettes/rings/or two dumbbells and are performing them off of those, it should take no more than 1 minute to finish). Our 20 dumbbell push press can be performed with a single dumbbell or kettlebell and you can alternate as needed. Or you can perform it with two dumbbells or a bar. Either way, the load should be light relative to our capacity and we should be able to perform them unbroken for the balance of the workout and take no longer than :40 to complete. The strict handstand push ups is probably where we will need a little more rest. If you are going for 10, you should have the capacity to perform 10 unbroken, fresh, because you will most likely have to break here. They should take under 1 minute to complete for the balance of the workout. If you are a ninja at handstand push ups and will unbroken the entire workout, challenge yourself a little more by adding a deficit by performing them off a plate or dumbbells (don’t make it too deep). Pick a modification that is challenging, yet attainable for today!
Modifications
ALL BODYWEIGHT OPTION
3 Rounds for time:
:30 Floor L-sit hold
20 Push ups
10 Strict handstand push ups
- Floor-L sit hold
- If we are building our capacity to hold this for :20 unbroken, accumulate :15 total each round
- If we have an injury or limitation that prevents us from performing an L-sit, perform a plank off your forearms for :30
- Dumbbell push press
- Scale the load to allow us to hold 20 reps unbroken for the balance of the workout
- If we have an injury or limitation that prevents us from using one arm, perform the push presses on the good arm only
- Strict handstand push ups
- If we are building towards 10 strict unbroken handstand push ups, but can consistently perform between 3-7, perform 5 for the workout today
- If we are working towards our first strict handstand push up, but push ups off our toes are easy, perform pike push ups
- If we are working towards holding consistent sets of 5 or more push ups from our toes, perform dumbbell strict presses and alternate arms as needed if using one dumbbell, but try to make it even reps that each side will get
- If we have an injury or limitation that will prevent us from using one of our arms, only use the good arm