Bell House Fitness – Home Gym

09.03.22 (Time)

EQUIPMENT

For time:

800-m run

30 handstand push-ups

600-m run

20 handstand push-ups

400-m run

10 handstand push-ups

BODYWEIGHT

Same as equipment option.

WORKOUT NOTES

11:00-15:00.

Moderate skill bodyweight workout.

Try to maintain the distances on the run, but reduce the handstand push-ups to 21-15-9, 15-12-9, or as low as 12-9-6. Scale to piked push-ups if necessary.

WARM-UP

4 sets:

:30 jog

:30 run

:30 walk

– No rest between movements.

1 set:

5 piked push-ups

2 wall walks

1-2 HSPU negatives

3-5 kipping handstand push-ups w/ a :03 hold between reps.

– Hold the top of the handstand between reps.

2 sets:

100-m run

3-5 kipping handstand push-ups

– Go fast to prepare for the workout.

ACCESSORY

EMOM 7:

25-ft. handstand walk

STRETCHING

2 sets:

30 banded pull-aparts

10 Y-raises (use small plates)

10 T-raises (use small plates)