Workout of the day
Monday, 14 September 2026
WEEK 3 · 5/3/1
SKILL · HANDSTAND / HSPU
3 Sets
3-5 Negative Handstand PushUps (No pressing, only slow descend!)
30 Sec thoracic Spine mobility on roller w/barbell
Beginner: Kick Up practice + Handstand hold
(or Wall Walk w/ nose to wall hold 15 - 30s)
Intermediate: Negative w/ cushion
Advanced: Negative w/ deficit
STRENGTH · CYML — WEEK 3
Same lift — the heavy week.
Set 1: 75% ×5 · Set 2: 85% ×3 · Set 3★: 95% ×1+ (AMRAP)
Leave 1 rep in the tank on the top set. Never miss.
WORKOUT
EMOM3x3
1:00 Rest inbetween sets
60 DU
20 PullUps
remaining time max Box Step Overs
50 DU
15 PullUps
remaining time max Box Jump Overs
40 DU
10 PullUps
remaining time max Burpee Box Jump Overs