Workout 12109

Created: August 26, 2025

Description:

J.T.
21-15-9 reps for time of:
Handstand push ups
Ring dips
Push ups
Stimulus and Strategy:
Today’s workout can be polarizing, depending on your strengths and weaknesses. Regardless, the push up will arguably be the most difficult reps you have ever attempted. That said, for most, this is a workout that requires patience and perseverance. Expect to experience muscular fatigue rather than cardio respiratory fatigue. When dealing with muscular fatigue, you must rest long enough for your muscles to recover before you continue. Manage your reps to allow for minimal rest during breaks and minimize the potential for muscular failure. If you have completed this workout in the past, look back at your previous effort to help navigate today’s effort.
To reduce the complexity of the handstand push up, perform pike push ups. For the ring dips, perform jumping or banded ring dips. For the push ups, perform from the knees.
In case of injury or limitation, for the handstand push ups, perform seated dumbbell shoulder presses. For the ring dips, perform foot assisted ring dips or straight bar dips. For the push ups, perform these with your hands on an elevated surface like a 30-inch box.
Intermediate option:
21-15-9 reps for time of:
Pike push ups
Jumping ring dips
Push ups
Beginner option:
15-12-9 reps for time of:
Seated dumbbell shoulder press
Foot assisted ring dips
Push ups from the knees

♀ 15-lb dumbbell
♂ 20-lb dumbbell
Coaching cues:
On the ring dips, set your shoulders, keep your elbows back, and press through your palms. Finish with your arms fully locked out at the top.
Resources:
The Kipping Handstand Push-Up
The Ring Dip
Kipping Ring Dip
The Push-Up
Box Pike Push-Ups
Push-Up on Knees
Ring Dip | Coaching Tips
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Scaling/Comments:

Reduce the reps of each movement.

Number of Times Completed: 0