CrossFit Shoulder Workouts for Explosive Strength and Injury Prevention (RX, Scaled, Beginner)


“Hercules Complex” was first mentioned in a workout performed by former champion Olympic lifter and celebrity athlete, Dmitry Klokov, on his YouTube channel on August 18, 2014.

The video didn’t specify an Rx height for the handstand push-up deficit, but Klokov performed them on a pair of what appeared to be 20-inch plyo boxes, descending until his shoulders were at the top of the boxes – about 12 inches.

  • 21-15-9 Reps for Time
  • Deficit Strict Handstand Push-Ups (10/7 in)
  • Push-Ups
  • Strict Presses (50/35 kg)

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