Saturday, November 21, 2015


Saturday. Grab a coffee, pick up your gym bag, and bring yourself on down to the gym!


Handstand Pushup Progressions & Ring Dip Progressions

Take 10-15 minutes to work on 2 to 3 of the following movements

  • Ring dip support, box dips, pushups, ring dips, muscle up to ring dips
  • Handstand Hold, strict hspu, kipping hspu, box hspu, wall walk, strict press

Choose a couple of progressions that you feel comfortable with to get warmed up and then move on to a couple of movements that challenge you. Don't go for a crazy amount volume as you will see these in the workout.



  • HSPU or Strict Press or Handstand Hold
  • Front Squats (115/75lbs) (95/65lbs) (75/55lbs)
  • Ring Dips or Box Dips or Pushups
  • Bar facing burpees

A little gymnastics. A little squatting. A little burpees. Get it!

- Team 782