Jun 12, 2026
RX Performance Athlete
Upper Body Strength Test Day
Main WOD
- - Max unbroken strict Handstand Push-Ups
Week 24 • Block 6 (Week 4/4) • Test Day
This Week's Focus
Upper Body Strength
Max unbroken strict HSPU.
Benchmark Test: Strict Handstand Push-Up Max Set
Warm-Up
- - 5 minutes of dynamic arm circles and shoulder dislocates
- - 10 push-ups to warm up chest and triceps
- - 5 wall walks to activate shoulders and core
- - 3 sets of 5 strict HSPUs against the wall for practice
Recovery
- - 5-10 minutes of light stretching focusing on shoulders, chest, and triceps
- - Foam roll upper back and shoulders for tension relief
- - Focus on deep breathing to lower heart rate
Mobility
- - Sternal flexion stretches (2 minutes each side)
- - Shoulder lat stretch (2 minutes each side)
- - Wrist stretches (2 minutes each side)
Coaching Advice
Target time: Maximize your rep count; aim for at least 12 HSPUs unbroken.
How to pace: Start slow and gradually increase effort as you gauge the number of reps that feel sustainable. Manage your breath and focus on head positioning.
How to be competitive: Push to maximize your rep count. Aim for 10+ reps before taking a short break, keeping the set unbroken as much as possible. Visualize hitting at least 12-15 reps to stay in the competitive zone.
What you should feel: During the test, you should feel controlled and stable. Post-test, you might feel fatigue in the shoulders and upper body; embrace that sensation as a sign of pushing your limits.
Coach Note
This test focuses on upper body strength and stability. Hitting a strong max set of strict HSPUs demonstrates power and control, key for this block's objective of maximizing upper body output.