Tag Archives: Handstand Pushups

Bench Press then HSPU, Burpees and T2B

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Taken from the CF Invictus WOD from August 9.

Take 15 minutes and work up to a 1RM Bench Press.

Then every 2 minutes for 8 minutes alternate between stations (2 rounds per station).

  • Station 1 – 8 x Bench Press @ 80%
  • Station 2 – 8 x Bent Row @ 24kg per hand

Then AMRAP in 9 minutes of

  • 6 x Handstand Pushups
  • 9 x Burpees
  • 12 x Toes to Bar

Results:  1RM Bench Press 220lbs/100kg. Used 170lbs (77%) for the Bench Press in the second part. Metcon 3 rounds plus 3 reps.

Deadlifts then KBS, Front Squats and Handstand Pushups

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Took the deadlift part from the CF Invictus WOD from July 25.

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then 3 rounds for time of

  • 30 x Kettlebell Swings
  • 15 x Front Squats  110lbs
  • 5 x Handstand Pushups

Results: Deadlifts 155-185-205-225-255lbs.  Metcon in 12:17.

Strict Press and Push Press then Pullups, Run and HSPU

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Every 2 minutes for 8 minutes

  • 4 – 6 x Strict Press

Then every 2 minutes for 8 minutes

  • 4 – 6 x Push Press

Then AMRAP in 15 minutes

  • Run 400m
  • 10 x Pullups
  • 5 x Handstand Pushups

Results: Strict Press 95-105-110-115.  Push Press 115- 120-125-130.  4 rounds plus 400m.

Weighted Pullups then HR Pullups, Deadlifts, Kettlbell Swings and Handstand Pushups

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E3MOM for 12 minutes (4 rounds)

  • 3 x Weighted Pullups

Then do the following, each time you need to rest do 3 x Deadlifts @ 210lbs/95kg

  • 100 x Hand Release Pushups

Then do the following, each time you need to rest do 3 x Handstand Pushups.

  • 100 x Kettlebell Swings

Results:  For the Pushups – 9:38.  Kettlebell Swings – 6:27.

Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

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EMOM for 10 minutes

  • 4 x Alternating Pistol Squats (R+L=2 reps)

Take 20 minutes and work up to a heavy

  • 1.1.1 x Power Clean

Then AMRAM in 12 minutes

  • 10 Cal Row
  • 10 x Squat Cleans @ 95lbs
  • 10 x Handstand Pushups

Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep).  Metcon 2 rounds plus 18 reps.