Tag Archives: Handstand Pushups

Toe Touches, KBS and HSPU

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Spend some time working on Overhead Squat drills.

AMRAP in 20 minutes of

  • 30 x Alternating Toe Touches (15 reps per foot)
  • 15 x Kettlebell Swings @ 32kg
  • 5 x Handstand Pushups

Results: Right shoulder still not cooperating with the OHS. Did some standing sots presses with empty bar and overhead squats with PVC/dowel to gain strength and flexibility. Metcon: 6 rounds plus 16 reps.

Invictus Boston Invitational – Workout 2 (Scaled)

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For time, time cap of 30 minutes (time stops when all 5 parts/14 rounds are done)

4 rounds

  • 3 x Power Cleans @ 125lbs (Rx 155lbs)
  • 6 x Handstand Pushups
  • 9 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 15 x Sandbag Thrusters @ 40kg (Rx Wall Balls)
  • 15 x Burpees Over the Bar/Bag

Results: Metcon 27:00 exactly. Damn, am I good at scaling or what? 🙂

Back Squats, HSPU and Hanging Pike Lifts

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3 sets, resting as needed between rounds

  • 8 x Back Squat @ 135lbs

Then 5 sets

  • 1 x Back Squat (increase weight per round)

Then EMOM for 12 minutes

  • Even Minute – 5-8 x Handstand Pushups
  • Odd Minute – 5-8 x Pike Lifts

Results: Back Squat 160-185-205-220-230lbs/105kg. EMOM HSPU 8-8-6-6-6-5 reps per round. Pike Lifts 8 reps all rounds.

Pullups, T2B, HSPU, Sandbag Thrusters and BJs

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4 rounds, rest 2 minutes between rounds

  • 3-5 x Weighted Pullups
  • 3-5 x Handstand Pushups

Then a Heatherblackfit WOD from Instagram

3 rounds for max Pullups

  • 20 x Box Jumps
  • Max Reps Pullups
  • Rest 1 minutes

Immediately into 3 rounds for max Toes to Bar

  • 20 x Sandbag Thrusters @ 70lbs / 30kg
  • Max Reps Toes to Bar
  • Rest 1 minute

Results: For the Weighted Pullups I started with 8kg in the first round, then to 14kg in rounds 2-4. Handstand Pushups went very well for not having done them in a while. No shoulder pain. Metcon 1 18-15-13. Metcon 2 10-10-10. 14:18 total time.