STRICT HSPU PROGRESSION Level 1

For athlete who does not yet have strict hspus´s

5 x 20-30 sec wall facing HS hold as close to wall as possible

superset with 10 DB seated press

*Every 2min

STRICT HSPU PROGRESSION Level 2

For athlete who has 0-4 strict hspu and can get to handstand and headstand easily

5 x 1 negative hspu (
5 sec down, starting from a handstand)

*Every 2min

*Find a max deficit

STRICT HSPU PROGRESSION Level 3

For athlete who has 5 or more strict unbroken hspu’s

1 max rep unbroken set of strict hspu

+ 4 x 60% reps of max set

*Every 2min

*Use a mat or abmat + plates on the sides

Gymnastics conditioning

5 rounds for time
4-10 BMU / C2B / Pull up
10 burpees
14 V ups / tuck ups

*Choose pulling movement and the reps so you can go unbroken
*Rest 1min between rounds
*TC15min