The focus today is on technical capacity, not chasing loads. The 1-second pause in the catch is the standard for every rep across all five sets, reinforcing overhead stability, a braced core position, and an honest knee bend in the back leg before athletes stand. At 70-75%, this should feel controlled and deliberate, never heavy enough to compromise the pause or rush the recovery. Use the full 2:00 window to reset between sets, reinforce mechanics, and ensure every athlete is locking into the catch position before standing.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Press in Split with a 3-second pause in the finish position, building to a moderate, technically sound load; prioritize position over loading

Hotel Gym / Travel: Every 2:00 x 5 Sets, 3 Single Arm Dumbbell Push Press in Split Stance per side with a 1-second pause at lockout, building to a moderate load

Goals: 5-7 Rounds

Stimulus: Midline / Upper Body Density

RPE: 7/10

Primary Objective: Keep this at a 7/10 RPE or lower throughout, maintaining movement quality across all 15 minutes.

Secondary Objective: Consistent pacing across every round, with the handstand push-ups never dictating a slower round than the first.

Competitor:

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m)

7 Strict Handstand Push-Ups

15 AbMat Sit-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Carry

Dumbbell or Kettlebell: Moderate-heavy load, athlete choice

Hotel Gym / Travel:

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m) or 10 Lateral Burpees

5 Pike Push-Ups or Dumbbell Strict Press

15 AbMat Sit-Ups or V-Ups

25/25ft (7.5/7.5m) Single Arm Dumbbell Overhead Carry

Dumbbells (Press/Carry): 35/25lb (15/11kg)