Strict HSPU Strength (Handstand Push Up)

Warm Up (5 minutes)

2 Rounds

  • 10 Pike Push-ups
  • 10 Shoulder Taps
  • 10 Wall Walks

Skill Work (50 minutes)

Phase 1: Strength Building

  • 4×8 Strict HSPU (Box HSPU for scaling)
  • 4×10 Z-Press
  • 3×10 Wall Shoulder Shrugs

Phase 2: Stability & Endurance

  • 3×10 Deficit HSPU (if advanced)
  • 3×6 Negative HSPU
  • 3×10 Dumbbell Shoulder Press

Phase 3. WOD (20 min) – “Shoulder Burn”

  • AMRAP 12 min:
    • 5 Strict HSPU
      10 Wall Walks
    • 15 Kettlebell Swings

Cool Down (5 minutes)