Tag Archives: Handstand Hold

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

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Every 2 minutes for 10 minutes

  • 15 second Tuck Lever Hold
  • 30 second Handstand Hold

Then every 2 minutes for 16 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups
  • 6-8 x Dips

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Lifts (Lift your butt)
  • 10 x L-Sit Lifts

Results: Done as shown. Followed up with a 10k hike…

Bent Rows, HSPU and Tuck Levers the Deadlifts

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Then EMOM for 10 minutes (5 rounds of each)

  • 8-10 second Tuck Lever
  • 30 second Handstand Hold

Then EMOM for 10 minutes (5 rounds of each)

  • Even Minute – 4 x Barbell Bent Rows @ 120lbs
  • Odd Minute – 4 x Handstand Pushups

5 rounds of

  • 2 x Deadlifts @ 185% Bodyweight

Results: Used 285lbs for the Deadlifts. Last round of Deadlifts was able to get in 3 reps. The rest done as shown.

Ring Muscle Ups, Handstand Work and Row

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EMOM for 16 minutes alternate the following movements (8 rounds of each)

  • 2 x L-Sit Ring Muscle Ups
  • 30 second Handstand Hold

Then 3 rounds of

  • 10 x TRX Tricep Extensions
  • 5 x Tuck Front Lever

Finisher, 8 rounds of 30 seconds on / 30 seconds off

  • Row

Results: Didnt get the full 30 seconds on some of the handstand holds since I was trying to be really close to the wall and as straight as possible…kept falling away from the wall. Probably need to face the wall instead of back to the wall. Row 80 calories including the extra slop between rounds.

Heavy Thrusters then Handstand Hold and L-Sit

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Take 8 rounds to work up to a heavy Thruster from the floor…

  • 5 x Thruster @ 95lbs
  • 3 x Thruster @ 110lbs
  • 2 x Thruster @ 120lbs
  • 1 x Thruster @ 120lbs+
  • 1 x Thruster
  • 1 x Thruster
  • 1 x Thurster
  • 1 x Thruster

Then EMOM for 8 minutes

  • 30 Second Handstand Hold
  • 15 Seconds L-Sit

Then accumulate

  • 30 x Weighted Barbell Situps @ empty barbell

Results: Single Thrusters 130-140-150‐155‐160lbs (all Squat Clean Thrusters… aka Clusters)… really happy with that.

Strict Press then Gymnastics Work

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8 rounds of

  • 3 x Strict Press @ 80% of 1RM

Then spend 15 minutes working on

  • Press to Handstand from Frogstand (against wall)

Then EMOM for 10 minutes

  • 1 x Wall Walk
  • 5-10 second Wall Facing Handstand Hold

Then 3 rounds of

  • 10 x Single L-Sit Lifts with hands on floor and raising butt off the floor (r+l=1rep)

Results: Used 120lbs for the Strict Press. Got around 8 full presses to handstand (and a lot of half attempts 😒).