WOD: Sunday, October 11th, 2026

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • 1000 M Row/Ski OR 2400 M Bike 
  • 21 Shoulder to Overhead (115/75) 
  • 9 Strict Handstand Push Ups 

-THEN-

  • 750 M Row/Ski OR 1800 M Bike 
  • 15 Shoulder to Overhead (115/75) 
  • 7 Strict Handstand Push Ups 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 
  • 9 Shoulder to Overhead (115/75) 
  • 5 Strict Handstand Push Ups

*Strict Handstand Push Up Scaling Options: 

  • Scale Reps or distance with ab-mats (NO KIPPING) 
  • Plyo Box HSPU (Same Reps as Rx) 
  • Hand Release Push Ups (15 – 12 – 9 Reps)

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Cardio Option: For Time 

  • 1000 M Row/Ski OR 2400 M Bike 
  • 21 DB Shoulder to Overhead (50×2/35×2)
  • 9 Strict Handstand Push Ups 

-THEN-

  • 750 M Row/Ski OR 1800 M Bike 
  • 15 DB Shoulder to Overhead (50×2/35×2)
  • 7 Strict Handstand Push Ups 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 
  • 9 DB Shoulder to Overhead (50×2/35×2)
  • 5 Strict Handstand Push Ups 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold