7/23/2025

Gymnastics: Handstand Push-Ups

Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds)

Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold

Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up

Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up

No Time to Die

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)

Independence
Every 2:00 (10:00)
35 Double Unders
5 Power Snatch (60-70%)

Liberty
Every 2:00 (10:00)
50 Single Unders
8 Dumbbell Snatch (light)

• Target time each set: 45-60 seconds

• Time cap each set: 60 seconds