For time:
200-foot single-dumbbell walking lunge
20 deficit strict handstand push-ups
150-foot single-dumbbell walking lunge
15 deficit strict handstand push-ups
100-foot single-dumbbell walking lunge
10 deficit strict handstand push-ups
50-foot single-dumbbell walking lunge
5 deficit strict handstand push-ups
♀ 35-lb dumbbell and 2-inch deficit
♂ 50-lb dumbbell and a 4-inch deficit
Post time to comments.
Stimulus and Strategy:
Today's descending workout has weighted walking lunges and strict deficit handstand push-ups. The goal is to complete the workout in 10 to 15 minutes.
Choose a dumbbell load that requires minimal rest breaks; aim for at least 50-foot intervals with no more than about 10 seconds of rest when you break. Hold the dumbbell any way you choose, provided it supports quality movement.
The strict deficit handstand push-up will test raw upper-body inverted pressing. Expect to need several sets to complete each round. As a guide, if you can do sets of 3 for 20-15-10-5 reps with no more than 10 seconds of rest between sets, attempt this workout Rx'd. Today, we'll find the most challenging gymnastic scale for the handstand push-up before scaling to dumbbell overhead presses. Let sets and hard-capped rest times guide your chosen volume and movement variation.
Intermediate option:
For time:
200-foot single-dumbbell walking lunge
15 strict handstand push-ups
150-foot single-dumbbell walking lunge
10 strict handstand push-ups
100-foot single-dumbbell walking lunge
5 strict handstand push-ups
50-foot single-dumbbell walking lunge
5 strict handstand push-ups
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
For time:
200-foot walking lunge
20 pike push-ups
150-foot walking lunge
15 pike push-ups
100-foot walking lunge
10 pike push-ups
50-foot walking lunge
5 pike push-ups
Resources:
The Single-Dumbbell Walking Lunge
The Deficit Strict Handstand Push-Up
The Strict Handstand Push-Up
The Walking Lunge
The Pike Push-Up
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Comments on 260812
81 Comments
Sub-beginner to safeguard the knees
100 foot alt lunges with 15# db, 20 box pike pushups; 75 ft lunges, 15 box pike pushups; 50 ft lunges, 10 box pike pushups
5:17
20 2” deficit HSPU
75 lunges
15 HSPU
50
20
25
5
20# DB
16:29
Intermediate- 40#DB
15:01
Rx reps & weights(35#)F-Rx, subbed elevated strict pushups off stall bars for HSPU & doubled reps: 11:09
BG crushing it!
No deficit hspu / 45lb db
200ft lunge
12 strict hspu
150ft
10hspu
100 ft
8 hspu
50ft
6hspu
16.39
Intermediate: 12:29
Strict HSPU not a strength (Deficit?… fuggedaboudit!) Mostly singles. Lighter DB allowed me to cruise thru that part and make up for slowness on the other.
Awesome job, bro!
Intermediate plus. 50 lb DB. Don’t have deficit HSPU in the bag.
10:22.
Vertical shoulder carry broken into 50’ segments switching shoulders. was able to hold sets of 5 for the SHSPU, except for the 15th rep that round. Think I got the stimulus.
Great work!
Very well done!
Rx 14:48
8:28
20-15-10-5 strict hspu
13:24
*scaled to strict HSPU, 50lb DB
15
11’20
25# plate
Pike push ups
18:00
29:56
Intermediate scale, 9:55.
Took short pause after each 50' WL segment to change hands and breathe. HSPUs only one break, 10-5.
53m/5'10"/185
That’s awesome, Mel!
Scaled 16:10
reverse lunges 60-46-30-16 w40# db
pike PU from bench 20-15-10-5
35-lbs DB, 1-arm rack; pike push-ups to 5" deficit (on parallettes)
15:52
Deficit pikes were a clock killer
14:14
35lb kb walking lunge
Army T-Pushups
*Held DB vertically on the shoulder.
*Strict Deficit Handstand Push-ups:
4/4/4/4/4
4/4/4/3
4/3/3
3/2
**Able to push pretty fast on the Single Dumbbell Lunges then had to break up the Deficit HSPU a lot, which was expected.
That dope!
24:35
57 yo M/ 5'9"/ 147 lbs
15:04
subbed 1 15 foot rope climb for each 50 feet of dumbbell lunging
(trying to save my legs for a 6 mile run this evening)
strict HSPU without deficit
My knees are feeling great today, and I decided to let them stay that way. Plus, me and HSPU are no longer on familiar terms so...
21-15-9
Power cleans, trying to focus on the shoulder shrug and second pull
Bench press
both with 95-105-115#
11:45...timed and not dawdling, but not really pushing for the best time either.
63/5'8"/162
Hot yoga this afternoon with Sheryl...we'll see if this was a good idea or not.
Great job on that pivot, Jim! Gotta know what’s likely to hurt and take advantage of what’s not hurting.
That’s good work Jim
20:32 at elm hill with mods of course
WL with 40lb DB, switched hands at half point. Came out to 60,45,30,15 reps. 105lb strict SP for hspu, cleaned form ground. Tough one.
Scaled
35lb DB and piked push-ups with feet on 24" box
15:09
Paid more attention to each rep execution than how fast I was going and didn't push to failure on the piked push-ups. The bigger question today was what will my elbows and knees agree with in conjunction with continued flooring work? Not that I really have HSPUs anyway but loading the elbows that much was not going to work out. Fortunately, those joints have seemed to make it through ok, but the day is not done.
Nice work! Dang, your floor must be 3000 sq ft 😆
Thanks bro! Not nearly that big but it sure feels like it. I'm on my second floor working tight spaces and dealing with the extra steps necessary for wood subflooring. I can't stay in those kneeling, crouching or bent over positions for long periods of time anymore (knees and back) and the elbows have been cranky with all the repetitive motion involved with the demo and surface prep processes.
17:26
Excellent work!
Doing my best, following your lead guys! ❤️❤️❤️
Intermediate with 25lb weights and regular pushups 15:08.68.
Intermediate walking lunge
DB seated on the ground press for HSPU @ 25#
Beginner option:
For time: 12:36
:
Unweighted Walking Lunges
35# DB Strict Press
12:12
Unweighted Walking Lunges
35# DB Strict Press
25# DB walking lunges
Regular push ups
For time
Db overhead walking lunge
200-150-100-50’
Band assisted strict hspu
20-15-10-5
16:26
Round times
R1 | 06:13 |
R2 | 05:05 | -68 s
R3 | 03:31 | -94 s
R4 | 01:37 | -114 s
Ø 04:06
Awesome work, Bob! I had to do mine in 10' segments in the garage and switched hands each turn too. I think my time could have been a little faster with less turns.
Good work! Overhead is extra!
-200’ single-dumbbell walking lunge
-10 pike push-ups
-150’ single-dumbbell walking lunge
-10 pike push-ups
-100’ single-dumbbell walking lunge
-10 pike push-ups
-50’ single-dumbbell walking lunge
-10 pike push-ups
*30 lb DB
10:00
intermediate with Pike push ups
.5 Mile Elliptical
25-20-15-10-5
60lb Back Squats/ Assisted Dips
.5 Mile Elliptical
30 min
M/42/185
50lb
115lb SP
30:34
35lb DB
DB strict press with 35s
18:33
12:45
15:56
Intermediate
felt/heard pop in hip flexor halfway through workout, kinda painful, so DNF.
stretching etc
53lb KB. Same rep scheme as RX but no deficit on HSPU.... 29:50
Just getting back into Crossfit, haven't done HSPU in almost 8 years. Boy did they kick my a**
Did pike push ups instead of stand up push ups
otherwise Rx
no breaks on 200-foot
then breaks evey 50-foot
total 20:23
Fantastic!
rx/12:02
Very impressive!
M45
17 min
Beginner option:
For time:
200-foot single-dumbbell walking lunge
20 pike push-ups, knee on box
150-foot single-dumbbell walking lunge
15 pike push-ups
100-foot single-dumbbell walking lunge
10 pike push-ups
50-foot single-dumbbell walking lunge
5 pike push-ups
22,5kg db
rx/12:02