Monday

220822

Workout of the Day

5 rounds for time of:

10 strict handstand push-ups
20 GHD sit-ups

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Compare to 140918.

Scaling:
If you are unable to perform strict handstand push-ups, review the 10 Push-Up Milestones and Challenges,” outlined in “The Push-Up,” and modify the movement.

Intermediate Option:
5 rounds for time of:
7 strict handstand push-ups
14 GHD sit-ups

Beginner Option:
5 rounds for time of:
5 push-ups
20 sit-ups

Workout Demo

3
Watch

The Strict Handstand Push-Up

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The integration of strength and balance gives the handstand push-up an athletic edge that brings this movement to at least peer status with even the heaviest of presses, whether bench, overhead, or jerk. Performing 20 handstand push-ups in the middle of the room or on parallel bars becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements.

WatchThe Strict Handstand Push-Up

The GHD Sit-Up

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Though the hip flexors are the primary movers in the GHD sit-up, the abs play a strong role in stabilizing the torso to prevent hyperextension of the spine. This is, in our opinion, a more functional role for the abs than trunk flexion. Carefully introduced and practiced, the GHD sit-up is a potent tool for reeducating the athlete to use the hip flexors more efficaciously and safely.

Watch The GHD Sit-Up