AMRAP sHSPU & Burpee Box Jumps

AMRAP 10
6 Strict Handstand Push Ups (Fx: kipping) (Rx+: 9)
12 Burpee Box Jumps (24/20)

Intro

• The workout we have today is an AMRAP for 10 minutes
• You’ll be doing 6 strict HSPU as Rx and 12 Burpee Box Jumps
• This workout will come down to your muscle endurance for HSPU
• The burpees box jumps are there to get your heart rate going for your next set of HSPU

Standards

• Rx
  • For Rx, you need to be doing 6 strict hspu with no kipping involved
  • The burpee box jump is facing the box and you don’t jump over, just to the top and back down
  • The height of the box is the same for Rx and Fx
• Fx
  • If you’re Fx’ing it today, you’ll do the same number of HSPU but adding the kip into the movement
  • The burpee box jump is the same height
• Rx+
  • 9 sHSPU instead of 6

Strategy

• The idea for this workout is to do the largest sets of HSPU that you can maintain for 10 minutes
• If you find yourself doing more than 3 sets in a round, you should scale down
• For the burpees, you should go at a moderate pace but definitely don’t burn yourself out — this is all about the HSPU

Scaling

• There are a good number of options for scaling the HSPU
• kipping is the first scale
• if you want to stay strict you can add an abmat and do less range of motion
• we can show you what a pike hspu from a box looks like
• and if none of that is working for you, seated dumbbell press at a weight that works for you is a good option

Movement Breakdown

sHSPU

standard

• have arms at full extension at the top
• touch your head to the ground and extend until you reach the top again with arms locked out
• your arms should be in a tripod
  • avoid putting your hands in line with your head, it’s a weak position
  • (much like a strict press with a barbell)
• but stays off the wall

Points of Performance

• big breath at the top and hold
  • keep belly tight
  • ribs down and inline
• hands just outside shoulders
• arms extended
• elbows move forward as you descend
• open shoulders all the way at the top

Burpee Box Jump

Standard

• face the box
• chest touches the floor at the bottom
• jump with two feet to the top of the box
• extend hips fully