HSPU Vol + a ten rounder

Tuesday 21.7.15

A: HSPU VOL – strict HSPU -> 1-5 reps EMOM 10 mins // filler: 5 sit-ups + 5 jumping squats.

B: (via mainsite 150717)

10 rounds for time (30 min cap):

  • 5 handstand push-ups
  • 10 one-legged squats, alternating
  • 15 pull-ups

FF version
10 rounds for time (20 min cap)

  • 6 ring rows (make them super hard – eg. feet well in front of rings…)
  • 8 push ups
  • 10 squats

If you perform FF version and finish in under 20 mins add the following:

  • 1000m row (flat out)
  • 50 heavy swings

Post loads to comments or BTWB or compare to mainsite 150717

  • Ivan L says:

    A, 3 HSPU…for the first round. Then 2. Then 1, Then several 1s. And a 2 to finish.
    B. Quite proud to say I knocked this one off RX in about 24:04. Really pleased with how my pistols are developing. However, it turns out that 150 pull ups is not the way to rehabilitate a dodgy shoulder. Who knew?

  • Ray Simonsen says:

    A) 5 Push Ups (8 Rounds Single Leg)
    B)FF 10:42. Then 1000m Row followed by not being able to walk/stand followed by my KB Swings at 24kg.

  • Brendo says:

    A: 3 HSPUs EMOM. That’s not me yelling, merely using appropriate casing for the acronyms. Although I was quite chuffed so perhaps let’s call it shouting it out to the world.
    B: 28:05 Rx. Tore up my hand a little bit in the 9th round which is now stinging up a storm.

  • TarrynC says:

    A: 3 per round with abmat and 5kg plate.

    B: 1 rep off finishing 4 rounds then felt my hands tearing. Still had a few minutes left so did another round but did ring rows instead. HSPU were on abmat. Pistols in lifters, happy with how they are going….needed to touch the ground on my right side but not left.

  • David N says:

    A: 2 HSPU per round,
    B: 29:01 RX. HSPUs in sets of 5, Left leg was struggling on the pistols, pull ups were sets of 5. Grip stayed string strong through the workout but my hands were a little dry so I got a tear on about the 2nd last round but managed to stick it out.

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