WOD: Handstand Push-Up + NY Style Dog — AMRAP
Tuesday, June 9, 2026 | CrossFit MYO, San Jose CA
The Workout
HSPU
15min AMRAP 5 (UB ONLY)
Score type: Reps
NY Style Dog
12min AMRAP 2-4-6-8..(+2) 1-Arm Devils Press (50/35lbs) DB Box Step Ups (50/35lbs)
Score type: Reps
What Makes This Workout Effective
Today’s AMRAP utilizes unilateral loading with the 1-Arm Devil’s Press and weighted Step Ups to challenge core stability and pelvic alignment. This structure forces the body to manage asymmetrical loads, increasing functional strength and improving cardiovascular efficiency under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | HSPUs strict or kipping as written; 1-Arm Devil’s Press at 50/35lbs; DB Box Step Ups at 50/35lbs. |
| Intermediate | HSPUs with a 1–2 AbMat riser; 1-Arm Devil’s Press at 35/25lbs; DB Box Step Ups at 35/25lbs on a 20” box. |
| Beginner | Seated DB Press (2×15lbs) in place of HSPUs; 1-Arm Devil’s Press at 15/10lbs; unweighted Box Step Ups. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How do I maintain a neutral spine during the 1-Arm Devil’s Press?
A: Keep your core braced and avoid rotating your torso as you swing the dumbbell; the power should come from your hips, not by twisting your lower back.
Q: What is the best way to scale the DB Box Step Ups if I’m struggling with balance?
A: Hold a single dumbbell in the opposite hand of the lead leg (contralateral) or place both dumbbells at your sides to lower your center of gravity.
Q: I’ve never done a Devil’s Press before; where do I start?
A: Start with a lighter dumbbell to master the flow of the burpee into the swing; focus on a smooth transition rather than speed for your first few rounds!
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136