Tag Archives: Handstand Pushups

Handstand Pushups then Power Cleans and Dips

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5 rounds

  • 3-5 x Deficit Handstand Pushups
  • Rest 30 seconds
  • 2-3 x L-Sit Ring Pullups
  • Rest 2 minutes

For time (inspired by Crossfit Open WOD 15.4)

  • 3 x Power Cleans @ 135lbs
  • 3 x Ring Dips
  • 3 x Power Cleans
  • 6 x Ring Dips
  • 3 x Power Cleans
  • 9 x Ring Dips
  • 3 x Power Cleans
  • 12 x Ring Dips
  • 3 x Power Cleans
  • 15 x Ring Dips
  • 3 x Power Cleans
  • 18 x Ring Dips
  • 3 x Power Cleans
  • 21 x Ring Dips

Results:  Metcon 11:33.

Dumbbell Press then DB Deadlift, DB Front Squat and HSPU

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3 rounds

  • 5 x Seated Dumbbell Press

Increase weight per round, rest as needed.

This next part is mostly a repeat of a WOD from 2017.

5 rounds for time

  • 10 x Dumbbell Deadlift @ 20kg
  • 10 x Dumbbell Front Squats @ 20kg
  • 10 x Handstand Pushups

Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).

Back Squats then HSPU, Hang Power Clean and Reverse Lunges

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Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

Then AMRAP in 12 minutes of

  • 4 x Handstand Pushups
  • 8 x Hang Power Clean @ 95lbs
  • 12 x Reverse Lungs with Bar in Front Rack @95lbs

Results:   Back Squat 170-185-200-185-205-220lbs.  Metcon 5 rounds plus 3 reps.

500 Kettlebell Swings and Handstand Pushups

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This is the third time I did this workout.  In November of 2015 did it two weeks in a row in 44:50 and 43:57.

For time, do 5 rounds of

  • 10 x Kettlebell Swings + 2 x Handstand Pushup
  • Rest 30-60 Seconds
  • 15 x Kettlebell Swings + 4 x Handstand Pushups
  • Rest 30-60 seconds
  • 25 x Kettlebell Swings + 6 x Handstand Pushups
  • Rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: For each work portion not including the 3 min rest 6:02, 6:18, 6:55, 7:01, 7,13.  Total time including all rest  45:29.

Back Squat and Pullups then Goblet Squats, HSPU and Pullups

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This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below. 

Every 2 minutes for 16 minutes (8 rounds)

  • 2 x Back Squat @ 80% 1RM
  • 3 x Strict Pullups

Then 4 rounds for time of

  • 5 x Handstand Pushups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pullups

Results:  This turned out to be a really good workout.  Back Squats at 200lbs.  Metcon in 9:20.