Tag Archives: Handstand Hold

Row, Bench Press and Handstand Hold

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3 rounds for time, rest 2 minutes between rounds

  • Round 1 – Row 250m, damper @ 10
  • Round 2 – Row 250m, damper @ 8
  • Round 3 – Row 250m, damper @ 6

Then EMOM for 5 minutes

  • 20 Second Handstand Hold

Then 5 rounds, resting as needed

  • 8 x Bench Press @ 65% of 1RM

Results: Row R1 0:51 (42spm), R2. 0:50 (46spm), R3 0:52 (46spm). Bench Press 130lbs.

Deadlifts, Handstand Holds, Dips and Burpees

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5 rounds

  • 5 x Single Leg Deadlift + Single Arm Bent Row @ 24kg Left Leg
  • 30 second Handstand Hold
  • 5 x Single Leg Deadlift Single Arm Bent Row @ 24kg Kettlebell Right Leg
  • 30 second Handstand Hold
  • Rest 30 seconds

AMRAP in 15 minutes

  • 10 x Deadlifts @ 155lbs
  • 10 x Bar Dips
  • 10 x Burpees

Results: Metcon 5 rounds plus 17 reps.

Handstand Hold, V-Ups and KBS then DUs and DLs

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EMOM for 15 minutes (5 rounds of each)

  • Station 1 – 30 Second Handstand Hold
  • Station 2 – 30 Second Bicycle plus Knee Tuck
  • Station 3 – 30 Second Kettlebell Swings @ 32kg

Then AMRAP in 10 minutes of (Steet Parking Instagram WOD)

  • 5 x Double Unders
  • 3 x Deadlifts @ 235lbs
  • 10 x Double Unders
  • 3 x Deadlifts
  • 15 x Double Unders
  • 3 x Deadlifts
  • etc.

Results: Nice mashup I made for today. Ended up with 86 KBS @ 32kg. Metcom completed round of 40 plus 45 double unders (may have done the round of 35 twice).

Handstand Hold and Pullups then Presses, Knee Raises, Double Unders and V-Ups

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EMOM for 10 minutes alternate the following

  • Even Minute – 30 Second Handstand Hold
  • Odd Minute – 5 x Strict Pullups

Then 5 rounds

  • 5 x Seated Dumbbell Strict Press
  • Rest 20 seconds
  • 5 x Weighted Knee Raises
  • Rest 90 seconds

Then for time

  • 300 x Double Unders
  • Every time you break stop and do 5 x V-Ups

Results: Still working on getting my shoulder fixed, so some static and light work. Dumbbell Presses 10-12-14-14-14kg. Metcon 5:33. First 118 Double Unders unbroken.

Rollouts, Handstand Hold and Deadlifts then Kettlebells Swings and Renegade Rows

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3 rounds

  • 10 x Barbell Rollouts
  • 45 second Handstand Hold

Then 6 rounds

3 x Deadlift

Work up to a heavy triple.

Then three rounds of AMRAP in 3 minutes

  • 12 x Kettlebell Swings @ 32kg
  • 8 x Pushup plus Renegade Rows @ 18kg

Rest 2 minute between rounds.

Results: Deadlift 135-185-205-225-245-255lbs. Metcons 2 plus 8 reps, 2 rounds plus 4 reps, 1 round plus 17 reps.