4 rounds for time of:
21 front squats
15 bar-facing burpees
9 strict handstand push-ups
♀ 75 lb
♂ 115 lb
Stimulus and Strategy:
Today’s workout is a classic triplet. The barbell in this workout is on the light-to-moderate side and should be light enough to challenge you to be unbroken in each set while being heavy enough to tempt you to put it down. Be cautious of the pressing fatigue from the combination of burpees and strict handstand push-ups. Focus on managing your pace and breaking before you need to to avoid hitting failure early in this effort.
Scaling:
Reduce the loading of the front squats and the reps of handstand push-ups to no less than 5 per round.
To reduce the complexity of the strict handstand push-ups, consider pike push-ups or seated dumbbell shoulder presses.
In case of an injury or limitation, consider using dumbbells for the front squats if there is a rack position limitation. For the burpees, consider up-downs. For the strict handstand push-ups, consider single-dumbbell shoulder presses.
Intermediate option:
4 rounds for time of:
21 front squats
15 bar-facing burpees
5 strict handstand push-ups
♀ 65 lb
♂ 95 lb
Beginner option:
4 rounds for time of:
12 front squats
9 bar-facing burpees
6 seated dumbbell shoulder presses
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Coaching cues:
As you are pressing out of the handstand, focus on bringing your ribs to your hips and looking across to the other side of the room. These will keep your body more well-connected and avoid excessive arching in the spine.
Resources:
The Front Squat
Bar-Facing Burpee
The Strict Handstand Push-Up
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