Tag Archives: Handstand Pushups

T2B, Dips, Deadlifts and HSPU

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8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)

  • 30 seconds of Toes to Bar
  • Rest 30 seconds
  • 30 seconds of Dips
  • Rest 30 seconds
  • 30 seconds of bodyweight Deadlifts
  • Rest 30 seconds
  • 30 seconds of Handstand Pushups
  • Rest 30 seconds

Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)

Pullups and HSPU then Row, Deadlifts and TRX Atomic Pushups

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Not for time do 5 rounds of

  • 5 x L-Sit Pullups
  • 5 x Deficit Handstand  Pushups
  • Rest 2 minutes

Then for max Atomic Pushups, against a 5 minute running clock do

  • 500m Row
  • 5 x Deadlift @ 185lbs/84kg
  • Max reps TRX Atomic Pushups

Repeat for 3 rounds resting 3 minutes between rounds.

Results: For the AMRAP 35-29-28 TRX APUs.

Kettlebell Swings and HSPU, then BJs and T2B, then Burpees and Reverse Rows

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Against running 12 minute clock, for time, do the following ladders

  • 10-15-20-25-30 x Kettlebell Swings
  • 15-12-9-6-3 x Handstand Pushups

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Box Jumps
  • 15-12-9-6-3 x Toes to Bar

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Burpees
  • 15-12-9-6-3 x TRX Reverse Rows (feet on a bench/box)

Results:  The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.