Warmup
General (5 min)
- 400m easy jog or 2 min row
- 20 jumping jacks
- 10 inchworms with push-up
- 10 scapular pull-ups (or scap shrugs on bar)
- 10 scapular push-ups
Mobility & Stretches (6-8 min)
- Wrist circles + wrist stretches on floor (30s each direction)
- Thoracic rotations on all fours: 8/side
- Cat-cow: 10 reps
- Downward dog to pike walkouts: 8 reps
- Puppy pose (chest to floor): 45s
- Shoulder pass-throughs with PVC: 15 reps
- Cross-body shoulder stretch: 30s/side
- Doorway/wall pec stretch: 30s/side
- Wall lat hang / dead hang from bar: 30s x 2
Activation (5 min)
- 2 rounds:
- 30s hollow hold
- 30s arch/superman hold
- 5 wall walks (short - halfway)
- 10 ring rows or 5 strict pull-ups
- 10 pike push-ups
Strength
Handstand Push-Up Skill + Strength (20 min)
Part A - Skill (8 min):
- 3 rounds, not for time:
- 3 wall walks (slow, controlled, nose to wall)
- 30s freestanding handstand hold attempts (or nose-and-toes wall hold)
Part B - Strength (12 min):
- Every 2:00 x 5 sets:
- 3-5 Strict Handstand Push-Ups (deficit if capable, ~2-4" plates/abmats)
- Scale: 5 pike push-ups on box, or 5 seated DB strict press
Focus: full lockout, tight midline, head through at the top.
Workout
"Inversion Therapy"
AMRAP 12:
- 5 Handstand Push-Ups
- 10 Toes-to-Bar
- 15 Kettlebell Swings (24/16 kg)
- 200m Run
Scaling:
- HSPU: pike push-ups on box, or DB push press
- T2B: knees-to-elbows, hanging knee raises, or V-ups
- KBS: lighter bell or Russian swings
Target: 4-6 rounds. Push the runs; don't let T2B fall apart into singles too early - break early (5/5 or 4/3/3) to keep moving.
Summary
Gymnastics-focused Wednesday centered on the handstand push-up. Warmup preps the wrists, shoulders, and midline. Strength builds vertical pressing capacity with wall walks and strict deficit HSPU. Metcon complements with more HSPU volume mixed with hanging midline work (T2B), posterior chain (swings), and cardio (runs) for a punchy 12-minute AMRAP.