Tag Archives: Handstand Pushups

Bench Press and Situps then Pullups, HSPU and Air Squats

By | | , , , ,
1 Comment

Every 3 minutes for 15 minutes do

  • 4-6 x Bench Press
  • 10 x Weighted Situps @ 8kg

Then do AMRAP in 15 minutes of

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

Results:  For the bench press die 115/135/155/185/195lb.  For the AMRAP 5 rounds plus 9 reps.

Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

By | | , , , ,
Comments Off on Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

Every 3 minutes for 12 minutes (4 sets)

  • 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
    Rest 30 seconds

Results:  For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)

Handstand Pushups and Pistols then Row, Thrusters and T2B

By | | , , , ,
1 Comment

Take 15 to 20 minutes and work on Pistols.   Record best set.

Then EMOM for 10 minutes:

  • 3 x Deficit Handstand Pushups

Then for time:

  • Row 1600m/1 mile
  • 50 x Sandbag Thrusters @ 15kg
  • 30 x Toes to Bar

Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance.  For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4.  Metcon in 14:50.

Pullups, Lunges, Handstand Pushups and T2B

By | | , , ,
1 Comment

Warm up with 3 rounds of:

  • 10 x TRX Rows
  • 10 x Pushups
  • 10 x Reverse Lunges @ round1 45lbs / round2 65lbs / round3 75lbs

Then every 2 minutes for 16 minutes (4 rounds of each) do:

  • First 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Second 2 minutes – 8 Strict Pullups
  • Third 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Fourth 2 minutes – 8 Strict Pullups
  • etc.

Then do the same 2 minute model but for:

  • 8 x Strict Handstand Pushups
  • 8 x Strict Toes to Bar

Results:  Stuck to the full reps for all rounds.  No metcon today.

 

Dumbbell Press followed by HSPU, Squats, C2B Pullups, Knee Tucks and Row

By | | , , , ,
2 Comments

Do 5 sets of:

  • 5 x Seated Dumbbell Press @ 14kg
  • Rest 1 – 2 minutes per round

Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):

  • Station 1: 5-8 x Strict Handstand Push-Ups
  • Station 2: 10-15 x Goblet Squats @ 24kg
  • Station 3: 3-5 x Chest to Bar Pullups
  • Station 4: 15-20 x TRX Knee Tucks

Then for time :

  • Row 500m

Results:   Maxed out on all of the second part each round except the handstand pushups.   For the HSPU got 8 in the first round then 5 per round after.  Rowed 500m in 2:01.