Guest Programmer – Rob Lawson
10 rounds for time:
10 handstand push-ups
5 burpee pull-ups*
*Bar 6 inches above fingertips with arms extended overhead.
Post time to comments.
Scaling:
After yesterday, the goal today is to give the legs a rest as we focus on an upper-body push-and-pull couplet.
The handstand push-up volume today is substantial, and even though we have pull-ups to break things up, the burpee element brings in some pushing redundancy which starts to bite in later rounds.
Many will aim to complete a round every minute. For the majority, a great finishing goal is 12-15 minutes.
If needed, pick a modification for the handstand push-ups that allows you to hit the first 4-5 rounds unbroken, and a modification for the burpee pull-ups that allows you to complete 5 in 30-40 seconds each round.
Intermediate option / 10 rounds for time:
6 handstand push-ups
3 burpee pull-ups*
*Bar at the fingertips with arms overhead.
Beginner option / 10 rounds for time:
6 dumbbell shoulder presses
3 burpee jumping pull-ups*
*Bar at the middle of the forearms with arms overhead.
♀ 15-lb dumbbells ♂ 20-lb dumbbells
"Movement Resources"