Monthly Archives: October 2025

Handstand Work then HSPU, Burpees and MUs

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Take 20 minutes and work on Handstands.

  • Frog Stand / Dynamic Frog Stand (lift one leg/lift both legs)
  • Wall Assisted Handtand Walk
  • Handstand Hold

Then EMOM for 15 minutes

  • 1-2 x Deficit Handstand Pushups

Then, an abbreviated version of the Crossfit WOD from Sept. 24, 3 rounds (Rx is 4) of

  • 3 minutes Burpees
  • 1 minute Muscle Ups

Results: 2 reps for the first 8 rounds and 1 rep for the last 7 rounds on the Handstand Pushups, from Yoga blocks. Metcon 43/3-38/3-38/2 (127 reps total).

Handstand Walk Practice then Cleans, Pushups, Pullups, Box Jumps and Bent Rows

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3 rounds of

  • 15 seconds Frog Stand

Then work on

  • Wall Supported Handstand Steps

* Start a little farther from the wall than you would for a Handstand Pushup, kick up to the wall and from there take one step with each hand to the wall and one step back.

Then for time

  • 10 x Pushups
  • 10 x Power Cleans @ 125lbs/55kg
  • 20 x Pushups
  • 20 x Bent Rows @ 125lbs/55kg
  • 30 x Pushups
  • 30 x Pullups
  • 40 x Pushups
  • 40 x TRX Reverse Rows
  • 50 x Pushups
  • 50 x Box Jumps

Results: Best round on the walks was 3 steps before comoling down… need to work on that. Metcon 21:10.

Back Squats and Hip Thrusts then a KB Complex

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4 rounds of

  • 10 x Back Squat @ 75% of 1RM

Then 2 rounds of

  • 20 x Hip Thrusts @ Body Weight

Then a short finisher… 3 rounds of the following complex with a single Kettlebell

  • 3 x Kettlebell Swings @ 16kg
  • 3 x Kettlebell Low Swings
  • 3 x Kettlebell Cleans
  • 3 x Kettlebell Thrusters
  • Switch Hands and repeat on other side
  • Rest 1 minute

Results: Used 185lbs/84kg for the Back Squats, 155lbs/70kg for the Hip Thrusts.