{"id":2031,"date":"2024-12-31T21:11:40","date_gmt":"2025-01-01T03:11:40","guid":{"rendered":"https:\/\/prewodplus.com\/?p=2031"},"modified":"2024-12-31T22:18:22","modified_gmt":"2025-01-01T04:18:22","slug":"handstand-push-up-capacity-builder","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/handstand-push-up-capacity-builder\/","title":{"rendered":"Handstand Push-Up Capacity Builder"},"content":{"rendered":"<p><strong>Lleva tu fuerza y consistencia al siguiente nivel<\/strong><\/p>\n\n\n\n<p>Este programa est\u00e1 dise\u00f1ado para ayudarte a realizar Handstand Push-Ups consecutivos con t\u00e9cnica impecable y sin comprometer tu forma. A trav\u00e9s de sesiones enfocadas en fuerza, control y stamina, mejorar\u00e1s tu capacidad para enfrentarte a workouts desafiantes con confianza y eficiencia.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00bfQu\u00e9 incluye este programa?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Progresiones Estrat\u00e9gicas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ejercicios dise\u00f1ados para construir una base s\u00f3lida y avanzar hacia sets m\u00e1s largos y consistentes.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Fortalecimiento del Core y Hombros:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Movimientos que desarrollan estabilidad y fuerza funcional.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>T\u00e9cnica y Control:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Drills para perfeccionar la alineaci\u00f3n y optimizar cada repetici\u00f3n.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Trabajo en Volumen y Recuperaci\u00f3n:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Sesiones alternadas para maximizar tu resistencia y recuperaci\u00f3n.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00bfQui\u00e9n deber\u00eda unirse?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atletas de CrossFit que buscan mejorar su desempe\u00f1o en workouts como <strong>Diane<\/strong> o cualquier otro que implique Handstand Push-Ups.<\/li>\n\n\n\n<li>Personas que desean incrementar su resistencia, t\u00e9cnica y control en movimientos avanzados.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Resultados que obtendr\u00e1s:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00e1s Handstand Push-Ups consecutivos con t\u00e9cnica s\u00f3lida.<\/li>\n\n\n\n<li>Mejora en la eficiencia y la alineaci\u00f3n para cada repetici\u00f3n.<\/li>\n\n\n\n<li>Confianza para enfrentar movimientos gimn\u00e1sticos bajo fatiga.<\/li>\n<\/ul>\n\n\n\n<p><strong>Programa 4 semanas <\/strong><\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-1d18115\" id=\"gspb_container-id-gsbp-1d18115\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0b9108c\" id=\"gspb_iconBox-id-gsbp-0b9108c\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-d94c7bd\" class=\"gspb_heading gspb_heading-id-gsbp-d94c7bd\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-8f1ae0a gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-3\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Hoy calentaremos y probaremos tu resistencia en Strict y Kipping HSPU.<\/strong><\/p>\n\n\n\n<p><strong>Warmup:<\/strong><br>2 rondas de:<br>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=N2TnlUtl5_w\">T-Arm Circles<\/a><br>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=0pkjOk0EiAk\">Push Ups<\/a><br>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=wOTGNNMEzvw\">Handstand Hold<\/a><br><em>Recuerda&#8230; es un calentamiento para prepararte para la prueba de abajo.<\/em><\/p>\n\n\n\n<p><strong>D\u00eda de prueba:<\/strong><br>1 set de m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=0wDEO6shVjc\">Strict HSPU<\/a><br>-descansa 2 minutos-<br>1 set de m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=9wIkPCS4Mbo\">Kipping HSPU<\/a><\/p>\n\n\n\n<p><em>El m\u00e1ximo esfuerzo es un set sin interrupciones; no bajes y vuelvas a subir. Registra estos n\u00fameros, ya que volveremos a evaluar en el \u00faltimo d\u00eda del programa.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup<\/strong><br>3 sets de:<br>6 <a href=\"https:\/\/www.youtube.com\/watch?v=SYZ7ktqfL2Q\">Weighted Push Ups<\/a><br>3 repeticiones de <a href=\"https:\/\/www.youtube.com\/shorts\/oMNNjgzougg\">Handstand Pike to Hollow<\/a> <em>(camina hacia adelante y regresa a la posici\u00f3n de pike 3 veces)<\/em><\/p>\n\n\n\n<p><strong>Skill Work<\/strong><br>5 sets x 3 repeticiones con tempo lento en <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Slow-Eccentric-Kipping-Concentric-HSPU-complex.mp4\">Eccentric Strict + Kipping HSPU<\/a><\/strong><br><em>(3 segundos descendiendo al suelo + tempo regular para el kip al subir)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa lo suficiente para que los 5 sets sean unbroken &#8211;<br><strong>No tienes que hacer d\u00e9ficit como se muestra en el video, pero puedes agregarlo si es posible.<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup<\/strong><br>2 rondas de:<br>10 <a href=\"https:\/\/www.youtube.com\/watch?v=k_kXBEjURUA\">Z Press<\/a><br>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=_A6w70qM0s4\">Box HSPU<\/a> <em>(el video te da la opci\u00f3n de hacerlo en el suelo, pero haz la versi\u00f3n con caja).<\/em><\/p>\n\n\n\n<p><strong>Skill Work<\/strong><br>6-4-2-4-6<br><a href=\"https:\/\/www.youtube.com\/watch?v=0wDEO6shVjc\">Strict HSPU <\/a><em>(agrega d\u00e9ficit si es demasiado f\u00e1cil).<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa lo suficiente para completar todos los sets sin interrupciones &#8211;<\/li>\n<\/ul>\n\n\n\n<p>Si no puedes hacer todos los sets sin interrupciones, pasa a un <strong><a href=\"https:\/\/www.youtube.com\/watch?v=bOdgC4m1DRY\">Pike HSPU en caja<\/a><\/strong> para los sets m\u00e1s grandes.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-3\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup<\/strong><br>1 minuto de <a href=\"https:\/\/www.youtube.com\/watch?v=4tCaD42ghlc\">Dumbbell Push Press<\/a><br>20 <a href=\"https:\/\/www.youtube.com\/shorts\/vV1ukiLSZZc\">Band Tricep Pushdowns<\/a><\/p>\n\n\n\n<p><strong>Skill Work<\/strong><br>Cada 30 segundos durante 6 minutos, completa una repetici\u00f3n de este complejo:<br><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-deficit-Kipping-Deficit-HSPU-complex.mp4\"><strong>1 Deficit Strict HSPU + 1 Deficit Kipping HSPU<\/strong><\/a><\/p>\n\n\n\n<p><em>Elige un d\u00e9ficit que puedas completar con \u00e9xito en cada set. Si el d\u00e9ficit es demasiado desafiante, hazlo a nivel del suelo.<\/em><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-7ff6f85\" id=\"gspb_container-id-gsbp-7ff6f85\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-4c3eefe\" id=\"gspb_iconBox-id-gsbp-4c3eefe\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-7ad3656\" class=\"gspb_heading gspb_heading-id-gsbp-7ad3656\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-9ac5d41 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-9ac5d41-0\" aria-controls=\"gspb-tab-item-content-gsbp-9ac5d41-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-9ac5d41-1\" aria-controls=\"gspb-tab-item-content-gsbp-9ac5d41-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-9ac5d41-2\" aria-controls=\"gspb-tab-item-content-gsbp-9ac5d41-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-9ac5d41-3\" aria-controls=\"gspb-tab-item-content-gsbp-9ac5d41-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9ac5d41-0\" id=\"gspb-tab-item-content-gsbp-9ac5d41-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup<\/strong><br>10-8-6-4<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=5HyAudsim6Y\"><strong>Russian Push Ups<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=hUC_f45ZStI\">Freestanding Handstand Hold <em>(en segundos)<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Skill Work<\/strong><br>5 rounds de:<br>2 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Kipping-HSPU-2-methods.mp4\">Strict HSPU + 4 Kipping HSPU<\/a><br><em>El objetivo es realizar los 2 Strict directamente seguidos de los 4 Kipping sin interrupciones.<\/em><br><em>Descansa lo necesario para completar todas las repeticiones con \u00e9xito (agrega d\u00e9ficit si es necesario).<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9ac5d41-1\" id=\"gspb-tab-item-content-gsbp-9ac5d41-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup<\/strong><br>2 rondas:<br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=k_kXBEjURUA\">Z Press<\/a><br>15 <a href=\"https:\/\/www.youtube.com\/watch?v=faSq4ZzBndU\">Tricep Push Ups<\/a><\/p>\n\n\n\n<p><strong>Skill Work<\/strong><br>5 minutos &#8211; Cada 30 segundos completa:<br>2 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Kipping-HSPU-2-methods.mp4\">Strict HSPU + 1 Kipping HSPU <em>(complex)<\/em><\/a><br><em>En total completar\u00e1s 10 sets de este complejo.<\/em><\/p>\n\n\n\n<p><strong>Por ejemplo:<\/strong><br>0:00 &#8211; 1 set del complejo<br>0:30 &#8211; 1 set del complejo<br>1:00 &#8211; 1 set del complejo<br>y as\u00ed sucesivamente hasta que se completen los 5 minutos.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9ac5d41-2\" id=\"gspb-tab-item-content-gsbp-9ac5d41-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Warmup:<br>30 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Shrugs.mp4\">Handstand Shrugs<\/a><br>30 <a href=\"https:\/\/www.youtube.com\/watch?v=r8WwpGQlq7U\">Handstand Shoulder Taps<\/a><\/p>\n\n\n\n<p>Skill Work:<br>6 minute Ladder:<br>start at:<br>1 <a href=\"https:\/\/www.youtube.com\/watch?v=0wDEO6shVjc\">Strict HSPU<\/a><br>2 <a href=\"http:\/\/Tricep Push Ups\">Tricep Push Ups<\/a><br>-then-<br>2 Strict HSPU<br>4 <a href=\"https:\/\/www.youtube.com\/watch?v=faSq4ZzBndU\">Tricep Push Ups<\/a><br>etc&#8230;<br>continue this pattern for 6 minutes.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9ac5d41-3\" id=\"gspb-tab-item-content-gsbp-9ac5d41-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup<\/strong><br>3 rondas:<br>10 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=hUC_f45ZStI\">Handstand Hold<\/a><br>20 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Taps-for-Speed-to-an-object.mp4\">Handstand Taps for Speed<\/a> <em>(derecha\/izquierda = 2 repeticiones)<\/em><br>-descansa 30 segundos-<br><em>Si puedes pasar directamente del hold a los taps for speed, ser\u00eda ideal.<\/em><\/p>\n\n\n\n<p><strong>Accumulate:<\/strong><br>30 <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Deficit-Box-HSPU.mp4\">Deficit Box HSPU<\/a><\/strong><br>*Esto deber\u00eda tomarte entre 5 y 8 rondas, dependiendo del d\u00e9ficit <em>(elige un d\u00e9ficit desafiante).<\/em><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-de7b7cb\" id=\"gspb_container-id-gsbp-de7b7cb\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-9857b3e\" id=\"gspb_iconBox-id-gsbp-9857b3e\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-afe0d0d\" class=\"gspb_heading gspb_heading-id-gsbp-afe0d0d\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-4aab2cc gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-4aab2cc-0\" aria-controls=\"gspb-tab-item-content-gsbp-4aab2cc-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-4aab2cc-1\" aria-controls=\"gspb-tab-item-content-gsbp-4aab2cc-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-4aab2cc-2\" aria-controls=\"gspb-tab-item-content-gsbp-4aab2cc-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-4aab2cc-3\" aria-controls=\"gspb-tab-item-content-gsbp-4aab2cc-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4aab2cc-0\" id=\"gspb-tab-item-content-gsbp-4aab2cc-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup:<\/strong><br>2 rondas de:<br>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=N2TnlUtl5_w\">Standing T Circles<\/a><br>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=_l3ySVKYVJ8\">Push Ups<\/a><br>15 segundos de <a href=\"https:\/\/www.youtube.com\/shorts\/oMNNjgzougg\">Handstand Pike to Hollow<\/a><\/p>\n\n\n\n<p>2 rondas de:<br>1 minuto de m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=0wDEO6shVjc\">Strict HSPU<\/a><br>-descansa 1 minuto-<br>1 minuto de m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=9wIkPCS4Mbo\">Kipping HSPU<\/a><br>-descansa 1 minuto-<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4aab2cc-1\" id=\"gspb-tab-item-content-gsbp-4aab2cc-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup<\/strong><br>2 rondas:<br>12 <a href=\"https:\/\/www.youtube.com\/watch?v=k_kXBEjURUA\">Z Press<\/a><br>6 <a href=\"https:\/\/www.youtube.com\/watch?v=_A6w70qM0s4\">Box HSPU<\/a><\/p>\n\n\n\n<p><strong>Skill Work<\/strong><br>5 sets x 3 repeticiones <em>(3 segundos de descenso)<\/em><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Slow-Eccentric-Kipping-Concentric-HSPU-complex.mp4\">Slow Eccentric Strict + Kipping Concentric<\/a><\/strong><\/p>\n\n\n\n<p><em>Completar\u00e1s 3 repeticiones consecutivas del complex. Eso cuenta como UN set. Recuerda bajar con una cuenta de 3 segundos.<\/em><br>[Descansa lo necesario para completar con \u00e9xito los 5 sets.]<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agrega d\u00e9ficit para un complex m\u00e1s desafiante.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4aab2cc-2\" id=\"gspb-tab-item-content-gsbp-4aab2cc-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup<\/strong><br>20 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-Banded-Hollow-I-Y.mp4\">Banded I-Y<\/a><br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=SYZ7ktqfL2Q\">Weighted Push Ups<\/a> <em>(usa un peso desafiante)<\/em><br>40 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=hUC_f45ZStI\">Handstand Hold<\/a><\/p>\n\n\n\n<p><strong>Skill Work<\/strong><br>Acumula <strong>30 <a href=\"https:\/\/www.youtube.com\/watch?v=0wDEO6shVjc\">Strict HSPU<\/a><\/strong> por tiempo<br><em>Agrega d\u00e9ficit para un desaf\u00edo adicional, pero aseg\u00farate de poder realizar 5 repeticiones en el primer set.<\/em><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4aab2cc-3\" id=\"gspb-tab-item-content-gsbp-4aab2cc-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup<\/strong><br>2 rondas de:<br>1 minuto de <a href=\"https:\/\/www.youtube.com\/watch?v=MqvN10OF5fo\">Dumbbell Push Press<\/a><br>10 <a href=\"https:\/\/www.youtube.com\/watch?v=5HyAudsim6Y\">Russian Push Ups<\/a><\/p>\n\n\n\n<p><strong>Skill Work<\/strong><br><strong>6-minute EMOM<\/strong><br>3 repeticiones sin interrupciones del complex:<br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Strict-deficit-Kipping-Deficit-HSPU-complex.mp4\">Deficit Strict HSPU + Deficit Kipping HSPU<\/a><\/strong><br><em>Cada minuto realizar\u00e1s 3 repeticiones del complex mostrado en el video.<\/em><\/p>\n\n\n\n<p><strong>Por ejemplo:<\/strong><br><strong>Minuto 1 (sin interrupciones):<\/strong><br>1 repetici\u00f3n de Deficit Strict HSPU seguida de 1 Kipping HSPU<br>1 repetici\u00f3n de Deficit Strict HSPU seguida de 1 Kipping HSPU<br>1 repetici\u00f3n de Deficit Strict HSPU seguida de 1 Kipping HSPU<br>&#8212;descansa hasta el siguiente minuto&#8212;<\/p>\n\n\n\n<p>Si esto es demasiado desafiante, reduce a <strong>2 repeticiones del complex.<\/strong><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-33f9f08\" id=\"gspb_container-id-gsbp-33f9f08\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-96e0c44\" id=\"gspb_iconBox-id-gsbp-96e0c44\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-8205167\" class=\"gspb_heading gspb_heading-id-gsbp-8205167\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-26900ea gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-26900ea-0\" aria-controls=\"gspb-tab-item-content-gsbp-26900ea-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-26900ea-1\" aria-controls=\"gspb-tab-item-content-gsbp-26900ea-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-26900ea-2\" aria-controls=\"gspb-tab-item-content-gsbp-26900ea-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-26900ea-3\" aria-controls=\"gspb-tab-item-content-gsbp-26900ea-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-26900ea-0\" id=\"gspb-tab-item-content-gsbp-26900ea-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warm Up:<\/strong><br>Acumula <strong>50 <a href=\"https:\/\/www.youtube.com\/watch?v=r8WwpGQlq7U\">Handstand Shoulder Taps<\/a><\/strong> <em>(derecha\/izquierda = 2 repeticiones).<\/em><\/p>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>5 rondas:<\/strong><br>&#8220;Complex&#8221; sin interrupciones de <strong>3 <a href=\"https:\/\/www.youtube.com\/watch?v=0wDEO6shVjc\">Strict HSPU<\/a> + 2 <a href=\"https:\/\/www.youtube.com\/watch?v=9wIkPCS4Mbo\">Kipping HSPU<\/a><\/strong><br><em>(una ronda = 5 repeticiones o 1 &#8220;complex&#8221;)<\/em><\/p>\n\n\n\n<p><strong>&#8211; Descansa lo necesario para completar todos los sets con \u00e9xito (agrega d\u00e9ficit si es necesario).<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-26900ea-1\" id=\"gspb-tab-item-content-gsbp-26900ea-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup:<\/strong><br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=SYZ7ktqfL2Q\">Weighted Push Ups<\/a><br>40 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=aAErmRDDJKY\">Freestanding Handstand<\/a><br><em>(Usa la pared si es necesario).<\/em><\/p>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>&#8212;LEE CON ATENCI\u00d3N &#8211; esta wod tiene estrategia involucrada&#8212;<\/strong><\/p>\n\n\n\n<p><strong>5 RONDAS<\/strong> <em>(deben completarse en 7 minutos)<\/em><br>Esfuerzo m\u00e1ximo de <a href=\"https:\/\/www.youtube.com\/watch?v=9wIkPCS4Mbo\">Kipping HSPU<\/a> PERO&#8230;<br><em>Si haces 8 repeticiones en la ronda 1 pero solo 6 en la ronda 2, debes mantenerte en 6 repeticiones para las siguientes 3 rondas.<\/em><\/p>\n\n\n\n<p>Debes completar las <strong>5 rondas dentro de un marco de tiempo de 7 minutos.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-26900ea-2\" id=\"gspb-tab-item-content-gsbp-26900ea-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Warmup:<\/strong><br>20 repeticiones de <a href=\"https:\/\/www.youtube.com\/watch?v=4tCaD42ghlc\">Dumbbell Push Press<\/a><br>15 <a href=\"https:\/\/www.youtube.com\/watch?v=_A6w70qM0s4\">Box HSPU<\/a><\/p>\n\n\n\n<p><strong>Skill Work:<\/strong><br>5 sets x 3 repeticiones <em>(4 segundos de descenso)<\/em><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Slow-Eccentric-Kipping-Concentric-HSPU-complex.mp4\">Slow Eccentric Strict HSPU<\/a> + <a href=\"https:\/\/www.youtube.com\/watch?v=tDTtnRL82J0\">Kipping Concentric HSPU<\/a><\/strong><\/p>\n\n\n\n<p><em>Realizar\u00e1s 3 complexes consecutivos por set.<\/em><br><em>Descansa lo necesario para completar con \u00e9xito los 5 sets.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-26900ea-3\" id=\"gspb-tab-item-content-gsbp-26900ea-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>2 rondas de:<br><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-Banded-Hollow-I-Y.mp4\">Banded I Y<\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=bmRr-B3xxRs\">Banded Push Ups<\/a><\/p>\n\n\n\n<p><strong>Then FINAL TEST:<\/strong><br>M\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=0wDEO6shVjc\">Strict HSPU<\/a><br>-descansa 2 minutos-<br>M\u00e1ximo esfuerzo de Kipping HSPU<br><em>El m\u00e1ximo esfuerzo es un set sin interrupciones; no bajes y vuelvas a subir.<\/em><\/p>\n\n\n\n<p><strong>\u00a1FELICIDADES POR TERMINAR EL PROGRAMA!<\/strong><br><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Lleva tu fuerza y consistencia al siguiente nivel Este programa est\u00e1 dise\u00f1ado para ayudarte a realizar Handstand Push-Ups consecutivos con t\u00e9cnica impecable y sin comprometer tu forma. A trav\u00e9s de sesiones enfocadas en fuerza, control y stamina, mejorar\u00e1s tu capacidad para enfrentarte a workouts desafiantes con confianza y eficiencia. \u00bfQu\u00e9 incluye este programa? \u00bfQui\u00e9n deber\u00eda [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-1d18115{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-1d18115.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-1d18115.gspb_container{position:relative;}#gspb_container-id-gsbp-1d18115.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-1d18115.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-1d18115.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-1d18115.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-1d18115.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-0b9108c svg{width: 72px;}#gspb_iconBox-id-gsbp-0b9108c{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-0b9108c svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-0b9108c svg, #gspb_iconBox-id-gsbp-0b9108c svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-0b9108c svg{margin:0px !important;}#gspb_iconBox-id-gsbp-0b9108c svg:hover, #gspb_iconBox-id-gsbp-0b9108c svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-d94c7bd{font-size:25px;}#gspb_heading-id-gsbp-d94c7bd{color:#ffffff;}#gspb_heading-id-gsbp-d94c7bd{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-d94c7bd .gspb_heading_subtitle, #gspb_subheading-id-gsbp-d94c7bd{display:block; 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