Hand Stand Pushups – Fitness Managed

HSPU, Dips and Pushups, Pullups, High Pulls, and Row

By cbroccoli | 02/09/2025 - 07:27 |02/09/2025 Body Weight, Chipper, M, Task Based, Upper Body/Arms, Very Long (>20 min), W-G-M

For time 21-15-9 of

Pullups
Handstand Pushups
Sumo Deadlift Highpull @ 65lbs
Ring Dips
Calorie Row
Pushups

Results: 24:51.

Deadlifts and Wall Walks then DUs BJOs and KBS

By cbroccoli | 26/08/2025 - 19:45 |26/08/2025 EMOM, Full Body, M, Medium (< 15 min), Medium Weights, Triplet

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4 rounds of

8 x Touch and Go Deadlift @ 125lbs/102kg
Rest 30 seconds
5 x Wall Walk plus wall facing Handstand Pushup
Rest 2 minutes

Then 3 rounds for max reps

1 Minute – 50 x Double Unders plus Max Kettlebell Swings @ 32kg
Rest 1 minute
1 Minute – 50 x Double Unders plus Max Box Jump Overs
Rest 1 minute

Results: Wall Walks and Pushups were fun. Metcon – Double Inders not so great in the first rounds but in the end got around 14 KBS and 9 BJOs per round.

Deadlifts and HSPU then TRX Core Work

By cbroccoli | 04/05/2025 - 18:21 |05/05/2025 Core, M-W, Medium (< 15 min), Medium Weights, Task Based, Triplet

3 rounds of

7 x Heavy Deadlift
Rest 20 seconds
5 x Handstand Pushups
Rest 2 minutes

3 rounds

20 x Touch and Go Deadlifts @ 70kg
10 x Deadstop Kettlebell Swings @ 32kg
Max Unbroken Strict Dumbbell Press @ 16kg per hand
Rest 2 minutes

Then 3 rounds of

10 x TRX Knee Tuck Plus TRX Pike Press
10 x TRX Forearm Saws
30 second TRX Side Plank Left
30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.

HSPU, DL, Ring Dips, Power Cleans, Pullups and Thrusters

By cbroccoli | 18/02/2025 - 07:37 |18/02/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G

Crossfit Mainsite WOD from Feb 8…For time (time cap 20 minutes)

30 x Handstand Pushups
30 x Deadlifts @ 185lbs/85kg
30 x Ring Dips
30 x Power Cleans @ 120lbs/55kg
30 x Pullups
30 x Thrusters @ 65lbs/30kg

Results: Completed only 3 Thrusters at the time cap. Guidance says you should be able to complete this WOD in under 15 minutes, so I guess my scaling was too heavy (had only completed 27 Power Cleans at 15 minutes)… should have gone with the women’s Rx weights…155-95-65lbs (70-43-30kg). Maybe next time.

RMU, HSPU and KBS

By cbroccoli | 10/11/2024 - 09:09 |10/11/2024 Body Weight, Long (< 20 min), M-G, Task Based, Triplet, Upper Body/Arms

Quick workout before today’s hike… CF Mainsite WOD from Oct 15.

10 rounds for time

2 x Ring Muscle Ups
4 x Hanstand Pushups
8 x Kettlbell Swings @ 32kg

Then accumulate

30 x Straight Arm Pullups

Then 3 rounds of

Max reps Single KB Bent Rows @ 32kg per side
Rest 1 minute between sides

Results: Metcon 17:43. Rows 10/10-10/10-8/10.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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