- August 11, 2026
Skill
12x30s
2 strict press
OR
straight set strict handstand push-up
Today’s skill session focuses on building strict overhead pressing strength. You can choose to work on strict presses with a barbell or strict handstand push-ups. If you’re opting for handstand push-ups, aim for a small sustainable amount of reps per interval, ensuring good form. If you’re using a barbell, select a weight that allows you to complete two clean reps each minute without turning the rep into a push press.Workout of the Day
10 rounds of 30 seconds at each station
Air assault bike for calories
Push-ups
Alternating dumbbell hang clean
Rest
Today’s workout is a ten round interval with three stations and rest built in. You’ll have thirty seconds at each movement to score as many reps as possible. Keep the intensity high and try to match your numbers each round. Choose a dumbbell weight you are comfortable withand scale push-ups as needed so you can stay moving for a good portion of the thirty second interval.
standard: 40/25 lb, push ups on 20″ box
rx: 50/35 lb, push ups from toes
sport: 65/45 lb, SHSPU