15:00 for Quality:

  • 50 Single Unders + 10 Double Unders
  • 10m walkout
  • 0:10-0:20sec Chest-to-Wall Handstand Hold or Toes on Box Handstand Hold
  • 10 Beat Swings on Pullup Bar

Skill: Kipping Handstand Push-up

30-75 For Time

TIMECAP: 10:00

SCALING GUIDE Athletes who are proficient with HSPU will find this a slow grind workout, limited at least partially by your muscular endurance. For most athletes, scale to complete it within 10:00 without getting ugly. Scale movement to push press with a weight that allows athletes to work at a minimum rate of 8-10 reps/minute, with the RX at 95#/65#. These must be push presses, not jerks.

Met-Con: 3/4 Cindy

15min AMRAP

  • 5 – Chest To Bar Pull-Ups
  • 10 – Chest To Floor Push-Ups
  • 15 – Hip Crease Below Knee Air Squats


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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