Nutts
Workout Details
- 1Handstand Push-Up10 reps
- 2Deadlift15 reps
250/175 lbs (113/79 kg)
- 3Box Jump25 reps
30/24 inch box
- 4Pull-Up50 reps
- 5Wall Ball100 reps
20/14 lbs (9/6 kg)
- 6Double-Under200 reps
- 7Run400 m
45/35 lbs (20/16 kg)
Run with plate
Note: Weighted vest not included.
Coaching Tips
Strategy
- 1Focus on maintaining an efficient pace throughout the workout.
- 2Break the movements into manageable sets to avoid burnout.
- 3Ensure to use proper form on Handstand Push-Ups to prevent injury.
Safety Considerations
Technical Focus
Handstand Push-Ups require strict form to avoid injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
- 30s each side Hip Flexor Stretch
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce loads and modify movements where necessary.
- 1
handstand push up
Handstand Push-Up with Feet Elevated
- 2
deadlift
Moderate Weight Deadlift
Weight: 225/155 lbs (102/70 kg)
- 3
box jump
Step-Ups
- 4
pull up
Assisted Pull-Ups
- 5
wall ball
Reduce Wall Ball Weight
Weight: 14/10 lbs (6/5 kg)
- 6
double under
Single-Unders
- 7
run
400m jog instead of run
Scaled
Significantly reduced loads and simplified movements where necessary.
- 1
handstand push up
Handstand Push-Up with Feet on Box
- 2
deadlift
Light Deadlift
Weight: 135/95 lbs (61/43 kg)
- 3
box jump
Box Step-Ups or Low Box Jumps
- 4
pull up
Ring Rows or Banded Pull-Ups
- 5
wall ball
Light Wall Ball
Weight: 10/6 lbs (5/3 kg)
- 6
double under
50 Single-Unders as alternative
- 7
run
200m walk instead of run