Day 1: Toes to Bar

Test Day: 
RECORD YOUR RESULTS. We will retest at the end of this progression in 8 weeks

Elite & RX & Scale
Max effort kipping toes to bar 1min
—rest 5 min —-

THEN:

9min AMRAP
10 Ring Around the World - Example Video
20 Hanging Shrugs - Example Video
30 Lat Pull Downs - Example Video
20 Hanging Flutter Kick - Example Video
10 V Ups - Example Video


Day 2: Handstand Push Up

Test Day: RECORD YOUR RESULTS. We will retest at the end of this progression in 8 weeks

Elite & RX:
Max Effort Strict Handstand Push Up 1min
-rest 2 min-
Max Effort Kipping Handstand Push Up 1 min
—rest 5 min—

Scaled:
*Max Effort strict from box in 1min
then max effort handstand hold on wall for 1min

THEN

3 rounds of:
30 sec Handstand Hold [freestanding or wall]
20 Strict Dips [between boxes or dip bar]
30 Handstand Shrugs
--rest 1min between rounds---
**same for Scaled

MASTERS 55+ strict to 2in/4in riser
% of 1 RM for Strict Handstand Push Up

Day 1: % of 1 RM for Kipping Toes to Bar

Elite & RX & Scale
--rest 30 sec between sets--

4 sets @20%
--rest 1 min--
3 @25%
--rest 1 min--
2 @30%

--rest 2 min--

Max effort hang with FULL grip
*do not use grips for hang

For example:
1min max was 20 reps
take 4 sets @20% of 20 reps = 4 reps
then do same for the 3@25% & 2@30% = 3x5 & 2x6
*round up
**SAME FOR SCALED

Day 2: % of 1 RM for Strict Handstand Push Up

Elite & RX: 
--rest 30 sec between sets--
3sets @20%

Scale to BOX:
--rest 1 min--
2 @25%
--rest 1 min--
1 @30%
*goal is unbroken for each set
--rest 2 min--

RX & Scale: max effort deficit strict off box

Elite: Games athletes 1 set max effort kipping Handstand Push Up 

For example:
1min max was 20 reps
take 3 sets @20% of 20 reps = 4 reps
then do same for the 2@25% & 1@30% = 2x5 & 1x6
*round up

**SCALE TO BOX Handstand Push Up

Day 1: 3 rounds of each skill: 30sec on/30 sec rest

Elite & RX
Heel Box Toes to bar
--rest 1 min--
Banded Lat Pull Downs
--rest 1 min--
Kipping Toes to bar

Start with heel box then move to banded lat etc...for 3 rounds

Scale:
**For Scaled: Replace Heel Box Toes to bar to Knee Raises


Day 2:

Elite/RX:
9 min EMOM
min 1: 30 Handstand Shoulder Taps
min 2: 12-15 Russian Pushups
min 3: 12-15 Kippiing Handstand Push Up

--rest 3 min--

Complete the following:
10 sets of: freestanding or against wall headstand into handstands
*come down EACH time from handstand & start from dead stop at bottom of headstand

Scaled:
9 min EMOM
30 Handstand Shoulder Taps
12-15 Tricep Deficit Pushups
8-12 Handstand Push Up from Box

--rest 3 min--

Complete the following:
10 sets of: deficit strict box Handstand Push Up [use 25lb plates]

Day 1: % of 1 RM for KIpping Toes to bar

Elite & RX
--rest 30 sec between sets--
4sets @25%
--rest 90 sec--
3 @30%
--rest 90 sec--
2 @35%

---rest 2 min ---
max effort PVC Forward Wrist Rolls w 5 lb plate

**If your 1RM is 20 Toes to bar you will take % off of that.
complete 4 sets @30% & rest 30 sec between each
of the 4 sets. Then rest 90 sec before going to 
3 sets @30%

**SAME FOR SCALED

Day 2: % of 1 RM for Strict Handstand Push Up

--rest 30 sec between sets--
3sets @25%
--rest 90 sec--
2 @30%
--rest 90 sec--
1 @35%

--rest 2 min--
Accumulate 50% of kipping Handstand Push Up 1min max

For example:
1min max was 20 reps
take 3 sets @25% of 20 reps
then do same for the 2 & 1
*round up

**SCALE TO BOX Handstand Push Up

Day 1: 
3 rounds:
3 reps of 3 sec tempo Strict Toes to bar on way up
immediately into
3 reps of 3 sec tempo Strict Toes to bar on way down

---rest 2min between sets & next drill---

3 max effort Kipping Toes to bar in 20 sec
--rest 40 sec between sets--

**for scaled use tuck up for temp or just get straight
legs as high as possible on the tempo count.

Day 2:
3 rounds
3 reps of 3 sec tempo Strict Handstand Push Up on way down
*regular 1 count on way up.
immediately into
3 reps of 5 sec tempo Strict Handstand Push Up on way up
*regular 1 count on way down

---rest 2min between sets & next drill---

Elite/RX:
3 max effort Kipping Handstand Push Up in 20 sec
--rest 40 sec between sets--

SCALE:
**for scaled use box for tempo work AND
3sets x 20 sec handstand shrugs against wall
---rest 40 sec between sets---

Day 1: % of 1 RM for Kipping Toes to bar
--rest 30 sec between sets--
4sets @30%
---rest 2 min--
3 @35%
---rest 2 min--
2 @40%

---rest 2 min---
max effort L Pops 1min

**If your 1RM is 20 Toes to bar you will do
5 sets of 6 reps & rest 30 sec between each of 
the reps so it will be a total of 20 Toes to bar for the
5 sets --- then you rest 1 min & repeat with 4 sets
@35% etc...
*If numbers are not a round number, then round up
**SAME FOR SCALED

Day 2: % of 1 RM for Strict Handstand Push Up
--rest 30 sec between sets--
3sets @30%
---rest 2 min--
2 @35%
---rest 2 min--
1 @40%

---rest 2 min---
max effort: 2 sets of 30% kipping Handstand Push Up 1min max

For example:
1min max was 20 reps
take 3 sets @30% of 20 reps = 3x6
then do same for the 2@35% & 1@40% = 2x7 & 1x8
*If numbers are not a round number, then round up

**SCALE TO BOX Handstand Push Up

Day 1: 
6 min AMRAP
20 Toes to bar
20 Walking overhead Lunges 50/35
[switch arms after 10 lunges]

--rest 2 min--

Complete 50 bent over rows with empty barbell

Day 2:
8 min AMRAP
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders

SCALE:
8min AMRAP
10 deficit hspu from box
10 sec handstand hold against wall
50 double unders (OR 100 Single Unders)

Day 1: TEST WEEK

Max effort kipping Toes to bar 1min

OPTIONAL WOD:
5 rounds for Time
5 CTB kipping Pullups
10 Kipping Toes to bar
5 high box jumps 30/24

Day 2: TEST WEEK
max effort strict Handstand Push Up 1min
--rest 2 min--
max effort kipping Handstand Push Up 1 min

Scaled: Max effort 1min off box

OPTIONAL WOD:
8min AMRAP
4 deficit kipping Handstand Push Up 
8 russian pushups
32 handstand shoulder taps
--100m sprint--