Tag Archives: Handstand Pushups

Pullups and HSPU then Dips, Kneel Stand. Row, Burpees and DUs

By | | , , , ,
1 Comment

EMOM for 12 minutes

  • Even Minute: 3 x Strict Chest to Bar Pullups
  • Odd Minute: 3 x Deficit Handstand Pushups

Then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alternating Kneel Stand with 20kg Sandbag (total 10 reps per leg)
  • Max reps Double Unders

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Cal Row

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Burpees

Results: Metcon 163 reps – 47 calories – 32 reps. Double Unders still not great.

Cleans and HSPU

By | | , , , ,
1 Comment

Take 15 minutes and warm up Squat Cleans

  • 10 x Muscle Clean @ Empty Bar
  • 10 x Strict Press @ Empty Bar
  • 10 x Front Squat @ Empty Bar
  • 5 x Hang Power Clean @ 65lbs/30kg
  • 5 x Strict Press @ 65lbs
  • 5 x Front Squat @ 65lbs
  • 5 x Hang Power Clean @ 95lbs/43kg
  • 5 x Strict Press @ 95lbs
  • 5 x Front Squat @ 95lbs
  • 3 x Tempo Clean @ 110lbs/50kg
  • 3 x Strict Press @ 110lbs
  • 3 x Front Squat @110lbs
  • 1.1.1.1.1 x Squat Clean @110lbs

Another Wodwell CF WOD from Instagram.

  • 30 x Squat Cleans @ 120lbs/55kg
  • 15 x Handstand Pushups
  • 20 x Squat Cleans @ 120lbs/55kg
  • 10 x Handstand Pushups
  • 10 x Squat Cleans @ 120lbs/55kg
  • 5 x Handstand Pushups

Results: Warm up as prescribed. Focused on form for the final set of singles. Still a work in progress…

https://youtube.com/shorts/m9H7KvL6Zzc?feature=share

Metcon 24:57. Still focused on form, so broke mostly into singles or doubles. Due to the high volume, I do not recommend using the barbell if you don’t regularly do Front Squats ;-). Instead I’d use moderately heavy (18-20kg) dumbbells or kettlebells for the Squat Cleans.

The Seven

By | | , , , ,
1 Comment

A slightly modified version of the Crosfit Hero WOD “The Seven” posted by WodWell on Instagram.

7 rounds for time (time cap 30 minutes)

  • 7 x Handstand Pushups
  • 7 x Dumbbell Thrusters @ 14kg per hand
  • 7 x Toes to Bar
  • 7 x Deadlifts @ 185lbs/84kg
  • 7 x Burpees
  • 7 x Kettlebell Swings @ 32kg
  • 7 x Pullups

Results: Metcon 29:18. Good long grind to get the week started.

Strict Press then HSPU, DU and Dumbbell Power Cleans

By | | , , , ,
Comments Off on Strict Press then HSPU, DU and Dumbbell Power Cleans

5 rounds, work up to a heavy

  • 1 x Strict Press

Then AMRAP in 15 minutes

  • 5 x Handstand Pushups
  • 50 x Double Unders
  • 10 x Dumbbell Hang Power Cleans @ 16kg per hand
  • 50 x Double Unders
  • 10 x Reverse Lunge @ 16kg per hand ( 5 reps per leg)
  • 50 x Double Unders

Results: Strict Press 135-140-145-150-155lbs(failed). Warmed up with a 5-3-3-2 rep scheme before starting the singles. Metcon 2 rounds plus 160 reps (15 reps short of 3 rounds). Double Unders were weak, probably because I don’t program them enough.

Deadlift, HSPU and KBS

By | | , , , ,
1 Comment

For total Kettlebell Swings….

AMRAP in 3 minutes of the following

  • 6 x Deadlifts @ 185lbs/84kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 205lbs/93kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 215lbs/97kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 225lbs/102kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 235lbs/106kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Results: 40-30-23-22-23 reps (138 total). Made this one up myself… worked pretty well I think.