260826 - Workout

Warmup

General (5 min):

500m row or 400m jog
20 jumping jacks
10 inchworms with push-up

Dynamic Stretches (5-7 min):

Wrist circles and wrist stretches on the floor (30s each direction, palms down/palms up)
Shoulder pass-throughs with PVC x 15
Arm circles forward/backward x 10 each
Cat-cow x 10
Thoracic spine rotations (quadruped) x 10 each side
Downward dog to cobra x 10
Pigeon pose 45s each side
Scorpion stretch x 8 each side

Activation (5 min):

2 rounds:
30s hollow hold
30s arch/superman hold
10 scap pull-ups
10 scap push-ups
5 wall walks (partial, focus on shoulder engagement)
20s handstand hold against wall

Strength

Handstand Push-Up Skill & Strength

Every 90 seconds x 6 sets:

3-5 Strict Handstand Push-Ups

Scaling options:

Advanced: Deficit HSPU (2-4 inch deficit)
Intermediate: Strict HSPU to abmat
Beginner: Pike push-ups on box or DB strict presses (5 reps @ moderate weight)

Rest 2 minutes, then:

Ring Muscle-Up Skill Work — 10 minutes

3 rounds NOT for time:
3 false-grip ring rows (slow, chest to rings)
3 low ring transitions (feet on ground)
2-3 muscle-up attempts OR 3 jumping muscle-ups OR 5 banded MU progressions

Workout

"Inversion Therapy"

For time (15 min cap):

21-15-9 reps of:

Handstand Push-Ups
Toes-to-Bar
Ring Dips

Directly into:

3 Rounds of:

5 Bar Muscle-Ups (or 10 Chest-to-Bar Pull-Ups)
10 Handstand Walk steps (or 30s handstand hold)

Scaling:

HSPU → pike push-ups or DB push press
T2B → knees-to-elbow or knee raises
Ring dips → bar dips or push-ups
Bar MU → jumping bar MU or pull-ups

Summary

Today is a gymnastics-focused day featuring strict handstand push-up strength work paired with ring muscle-up skill development. The metcon 'Inversion Therapy' hammers pressing and pulling gymnastics movements with a 21-15-9 of HSPU/T2B/ring dips before finishing with muscle-ups and handstand walking. Expect a high-skill, upper-body pump. Scale movements to maintain intensity and quality — this is about proficiency as much as fitness. Target time: 12-15 minutes.