6/26/2025

Gymnastics: Handstand Push Ups

Every 90 seconds for 5 rounds (7:30 total)

• Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box

• Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups

• Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups

** After completing each max set, rest for the remainder of the 90 seconds.

Dallas Flash

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
2 Rounds
12 Bench Press (135/85)
12 GHD Sit Ups
-@5:00-
24 Bench Press (135/85)
24 GHD Sit Ups
-@10:00-
24 GHD Sit Ups
24 Bench Press (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups
12 Bench Press (135/85)

Independence
2 Rounds
12 Bench Press (115/75)
12 GHDs (Or V-Ups)
-@5:00-
24 Bench Press (115/75)
24 GHDs (Or V-Ups)
-@10:00-
24 GHDs (Or V-Ups)
24 Bench Press (115/75)
-@15:00-
2 Rounds
12 GHDs (Or V-Ups)
12 Bench Press (115/75)

Liberty
2 Rounds
12 Dumbbell Bench Press (light)
12 Sit Ups
-@5:00-
24 Dumbbell Bench Press (light)
24 Sit Ups
-@10:00-
24 Sit Ups
24 Dumbbell Bench Press (light)
-@15:00-
2 Rounds
12 Sit Ups
12 Dumbbell Bench Press (light)

• Target time each set: 2:00-3:00

• Time cap each set: 3:30