CrossFit – Tue, May 5 Warm-Up General Warm-Up 2:00 Cardio Choice – 2 Sets: :30 Jump Rope (Singles / Doubles / Practice) 10 Cossack Squats (Slow and Controlled) 10 Alternating Scorpions (2 sec Pause in Stretch) 8/8 Single Leg Crossbody Romanian Deadlift 8 Scapular Pull-Ups 8 Ring Rows or 6/6 Single Arm Ring Rows Specific
CrossFit – Mon, May 4 Warm-Up General Warm-Up 2:00 Cardio Choice — 2 Sets 5/5 World’s Greatest Stretch :15/:15 Pigeon Pose 10 Down Dog + Up Dog 10 Down Dog Toe Touches 5 Down Dog Piked Push-Up Specific Barbell Prep 2 Sets: w/ Empty Barbell 5 Romanian Deadlifts 5 Upright Rows 5 Strict Press 5
CrossFit – Sun, May 3 Warm-Up Flow (Checkmark) General Warm-Up 1:00 Machine of Choice 10 Cat-Cows (Slow and Deliberate) 8/8 Thread the Needle 8 Scapular Pull-Ups (passive hang, active depression, 2-second hold each) 8 Kip Swings on the Bar 6 Strict Knee Raises 5 Inchworm Push-Ups 20 Plank Shoulder Taps (controlled, hips locked). Specific Prep
CrossFit – Sat, May 2 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice (bike, row, or run — get the legs warm) 12 Box Step-Ups (alternating, controlled) 6 Box Jumps 12 Knee Hug + Lunge and Twist 20 Glute Bridges 10 Good Mornings (empty barbell) 2 Sets 8/8 Single Leg Romanian Deadlift (empty barbell) 5
CrossFit – Fri, May 1 Warm-Up Flow (Checkmark) General Warm-Up 400m Easy Run or 2:00 Row / Bike / Ski 5/5 World’s Greatest Stretch 10 Down Dog to Up Dog 10 Scap Push-Ups 10 Banded Pull-Aparts 10 Air Squats — slow and controlled 10 Kip Swings on the bar 10 Push-Up to Down Dog 10
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell
Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy
Then put working weights on the bar
Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Goals: 10:00-14:00
Time Cap: 15:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)
Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
Competitor:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 60/40lb (27.5/18kg)
Hotel Gym / Travel:
As prescribed
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft (7.5m) Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
