Friday January 16th

General Prep
1:30 Cardio Choice
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2 Sets: For Quality
10 Down Dog Alternating Toe Touches
:20 Extended Plank Reverse Bridge
5 Up Dog to Down Dog Pike Push-Up
5/5 Kettlebell Windmill
5/5 Single Kettlebell Front Rack Reverse Lunge
Specific Prep
2 Sets
5 Barbell Push Press
5/5 Single Arm Overhead Reverse Lunges
10 Abmat Sit-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
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Barbell Specific Loading before starting strength piece
5 Reps @ 50%
5 Reps @ 60%
3 Reps @ 65%
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Push Press
Every 2:30 x 4 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3+ Reps @ 85%

% of 1RM Push Press

Modifications:
- Adjust to Strict Press
- Move to Dual Dumbbell Push Press or Strict Press
- Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.

Movement Specifics Prior to Workout after Push Press
Wall Facing Strict Handstand Push-Ups Modifications
- Add 1 Abmat for a Riser to Reduce Range of Motion
- Move to Further Away from the Wall
- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box
- Down Dog Pike Push-Ups
- Tall Kneeling Dual Dumbbell Push Press

Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges
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“Vertical Integration”

6 Sets
2:00 AMRAP
7 Wall Facing Handstand Push-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges
- Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Single Arm Overhead Walking Lunges:
Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

Level 2:
6 Sets
2:00 AMRAP
5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)
25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges
- Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Choice of KB or DB: 44/26lb, 20/12kg or 40/25lb, 18/12kg
Score = Total Reps
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Level 1:
6 Sets
2:00 AMRAP
5 Box Pike Handstand Push-Ups
25/25ft (7.5/7.5m) Single Arm Suitcase Walking Lunges
- Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Walking Lunges:
Choice of KB or DB: 35/18lb, 16/8kg or 35/25lb, 15/12kg
Score = Total Reps

Masters 55+:
6 Sets
2:00 AMRAP
5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)
25/25ft (7.5/7.5m) Single Arm Front Rack Walking Lunges
- Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Walking Lunge
KB: @ 35/18lb, 16/8g

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Goal: 20-30 Abmat Sit-ups / set

Stimulus: Shoulder stamina, unilateral overhead stability, and midline fatigue under sustained effort
RPE: 8/10

Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds
Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 25ft (7.5m) Segments of the Overhead Walking Lunges

Workout Strategy

“Vertical Integration” is a density-based stamina test that rewards athletes who manage shoulder fatigue and midline load intelligently. The wall-facing HSPU should be completed calmly and efficiently—no rushing reps or pressing to failure. Establish a breathing rhythm early to prevent shoulder lock-up later in the workout.

The overhead walking lunges demand positional discipline. Keep the arm stacked, ribs down, and steps deliberate to avoid unnecessary rest. This movement should feel controlled rather than aggressive. The sit-ups are where volume is accumulated, but restraint matters—push output without compromising cadence so you can maintain consistency across all six segments.

Athletes who respect posture and pacing early will be able to hold strong output through the final intervals.

Movement Modifications / Adjustments

Wall-Facing HSPU: Reduce Reps / Add Riser / Adjust to Box Pike Handstand Push-Ups
Single-Arm OH Lunges: Reduce Load / Reduce Distance / Adjust to Front Rack or Goblet Lunges
Abmat Sit-Ups: Reduce Reps / Adjust to Anchored Sit-Ups / Move to Hollow Crunches

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