STRENGTH – STRICT HANDSTAND PUSH-UP
The main goal is skill development + strength, not simply completing 9 reps.
Every athlete should work toward being upside down against the wall.
For beginners, coach the kick-up first. Build confidence and comfort in the inverted position.
Focus on active shoulders, tight core and controlled movement.
If full ROM is not possible, use an Ab-Mat to shorten the range of motion.
Once athletes can perform controlled bodyweight reps, introduce a weight vest for progression.
Do not let athletes turn the movement into a kipping HSPU.
Stop increasing difficulty if the athlete loses control or position.

Key cue:

Get upside down → Stay tight → Control the descent → Press strong.

COACHING PRINCIPLE

The scale is not the goal. The handstand is the goal.

The athlete should always be working toward the next step:

Kick Up → Hold → Controlled Negative → Partial ROM → Strict HSPU → Weighted Strict HSPU

INTENSITY – GYMNASTICS ENGINE
Establish the athlete's HSPU and Toes-to-Bar scaling before the clock starts.
Keep gymnastics sets small and repeatable.
Do not let athletes go to failure early.
Use the run to control breathing and prepare for the next round.
Dumbbell Snatches should be smooth and efficient.
The goal is to maintain a consistent pace for all 15 minutes.
Watch for athletes turning the AMRAP into a sprint in the first 3–4 minutes.

Key cue:

Stay sustainable → Move efficiently → Keep the gymnastics clean.

COACH'S GOAL

Strength: Build the skill and strength required for a strict HSPU.

Intensity: Develop the ability to maintain quality gymnastics while working under aerobic fatigue