Tag Archives: Handstand Pushups

2015 Games Workouts – Pedal to the Metal 1 and 2

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In anticipation of the 2016 Open starting soon and to play with the Assault Bike some more, I adapted from the 2015 Crossfit Games events Pedal to the Metal 1 and 2 for today’s workout.

Part A:  For time complete the following:

  • 6 x Muscle Ups (original was 3 x Peg Board ascents)
  • 24 x Calorie Row
  • 12 x Calorie Assault Bike (original was 16 but I messed up)
  • 8 x Dumbbell Snatch @ 20kg (original was Dumbbell Squat Snatch @ 45kg)

Part B:  Rest 5 minutes then for time complete the following:

  • 12 x Deficit Handstand Pushups @ 6cm/2.5in (original was Parallelette HSPUs)
  • 24 x Calorie Row
  • 16 x Calorie Assault Bike
  • 8 x Deadlift @ 90kg

Part C:  Then, not for time, do the following.  Between each set do 2-3 Chest to Bar or 1-2 Muscle Ups:

  • 2 x Deadlift @ 110kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg

Results:  Part A:  3:56.  Was able to do all 6 Muscle Ups unbroken :-).  Part B:  5:07.

Turkish Getups then two AMRAPs and a Tabata

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Not for time do:

10  x Alternating Turkish Getups @ 18kg

Part A: AMRAP in 10 minutes of:

  • 5 x Kettlebell Swings (increase reps by 5 per round)
  • 5 x Situps (increase reps by 5 per round)

Part B: AMRAP in 10 minutes of:

  • 2 x Handstand Pushups (increase reps by 2 per round)
  • 2 x TRX Rows (increase reps by 2 per round)

Then a 20/10 4-minute tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.

Lunge/Squat Complex then Deadlifts and HSPU

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Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:

  • 1 x Forward Lunge Right Leg @ 50kg
  • 1 x Forward Lunge Left Leg @ 50kg
  • 1 x Reverse Lunge Right Leg @ 50kg
  • 1 x Reverse Lunge Left Leg @ 50kg
  • 4 x Front Squat @ 50kg

Then do AMRAP in 8 minutes of:

  • 8 x Deadlifts @ 70kg
  • 8 x Handstand Pushups

Results: For the AMRAP – 5 rounds plus 8 Deadlifts.

Handstand Pushups and Pullups then Handstand and Core Work

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Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups:  5-4-3-2-1-2-3-4-5.  During the same minute, immediately following the HSPU, do 5 Strict Pullups.

Part B: Then EMOM for 18 minutes do:

  • Odd minutes:  7 x Knee Tucks from Hollow Hold
  • Even minutes:  2 x Wall Walks

Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest

Results:  Format for part A did not work this time.  In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds.  Carried on anyway to complete all sets, just no rest between.