Tag Archives: Handstand Pushups

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

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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.

Double Unders, Clean and Jerk, then AMRAP of HS Pushups, G2OH and Step Ups

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I have decided to add a single exercise section to one or two workouts per week for high volume tasks so we can work on stamina.  I noticed that if I don’t do high volume  double unders, rowing, kettlebell swings, kipping pullups, etc. for a couple of weeks I really have problems during workouts.  Will also help to work on form when you can focus on just the one exercise.

Part A: For highest set of unbroken reps do 3 rounds of:

  • 100 x Double Unders
  • Rest 60 seconds

Part B: Then do 3 rounds of

  • 1.1.1.1.1 x Clean and Jerk @ 80% of strict press max (rest 10 seconds between reps)

Part C: Then do AMRAP in 15 minutes of

  • 5 x Handstand Pushups
  • 10 x Sandbag (30lbs/15kg) Ground to Overhead
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Left Shoulder
  • 5 x Box Step Ups with Sandbag (30lbs/15kg)on Right Shoulder

Results:  Part A got 100 unbroken in the second round :).   For part B used 115lbs/52kg which was not too heavy and was good for practicing form.  For part C did 6 rounds plus 16 reps.

Deadlifts, Handstand Pushups and L-Sits

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Take 25 minutes and work on handstands

  • Press to Headstand
  • Kickup to Handstand
  • Handstand Plate Walks

Then do 5 rounds of

  • 15 second L-Sit Hold
  • Rest 45 seconds

Then do 21-15-9 of (Diane):

  • Deadlifts @ 185lbs
  • Handstand Pushups

Results:  Slight improvement with the handstands, platewalks were more stable, kickups more controlled.  L-sits still need work.  For Diane finished in 9:42.  Compared to last time I did this workout @155lbs it was a big improvement (finished in 11:00 last time).

Split Squats and HSPU then KBS, Thrusters and Pullups

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A. Five sets of:

  • 9 x Bulgarian Split Squat each leg
  • Rest 45 seconds between legs
  • Max Reps Strict Handstand Pushups
  • Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • 28 x Kettlebell Swings (24kg)
  • 14 x Sandbag Thrusters (30lbs/15kg)
  • 7 x  Pullups

Results:  For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU.  For Part B did 3 rounds plus 23 KBS.

Cleans and Handstand Pushups then Row, Ring Dips and Front Squats

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Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Cleans @ 135lbs/60kg, rest for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Handstand Pushups

For time do two rounds of:

  • Row 500 Meters
  • 30 x Ring Dips
  • 20 x Front Squats @ 135lbs/60kg

Rest 4 minutes between sets.

Results:  For HSPU did 13-10-10-7-6.  For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time.  So ended up doing 38 reps in the first round and then 28 reps in the second round.