Tag Archives: Handstand Pushups

Pullups, Pushups, Dips, T2B and HSPU

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A bit of Gymnastics strength today…

5 rounds of

  • 4 x Weighted Pullup @ 10kg
  • 8 x Deficit Weighted Pushups @ 10kg (from Yoga blocks)
  • Rest 90 seconds

Then 4 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Dips
  • 4 second Hold at Top
  • 4 x Strict Wide Grip Pullups

Then EMOM for 10 minutes

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

Results: Done as shown.

Overhead Press then HSPU and DL

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5 rounds of

  • 12 x Seated Dumbbell Press @ 14kg per Hand

Then EMOM for 12 minutes alternate (6 rounds of each)

  • 3 x Handstand Pushups
  • 3 x Touch and Go Deadlift @ 220lbs

Then EMOM for 6 minutes alternate (3 rounds of each)

  • 30 second Handstand Hold
  • 6 x Deadstop Kettlebell Swings @ 32kg

Results: Done as shown. Was at my max for the Seated Dumbbell Presses, last rep was only a half press to the top.

Bent Rows, HSPU and Tuck Levers the Deadlifts

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Then EMOM for 10 minutes (5 rounds of each)

  • 8-10 second Tuck Lever
  • 30 second Handstand Hold

Then EMOM for 10 minutes (5 rounds of each)

  • Even Minute – 4 x Barbell Bent Rows @ 120lbs
  • Odd Minute – 4 x Handstand Pushups

5 rounds of

  • 2 x Deadlifts @ 185% Bodyweight

Results: Used 285lbs for the Deadlifts. Last round of Deadlifts was able to get in 3 reps. The rest done as shown.

KB Snatches then Pistol Squats, HSPU and Toes to Bar

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Take 10 minutes and accumulate

  • 2 minutes L-Sit

Take 15-20 minutes and work on something new…

10 rounds for time (20 min time cap)

  • 6 x Alternating Pistol Squats (3 per leg)
  • 9 x Handstand Pushups
  • 12 x Toes to Bar

Results: Did a 10-15 second L-Sits hold each minute to complete the full 2 minutes. Worked on my Kettlebell Snatches today… went well and I was able to work up to a smooth 20kg x 3 on each arm. Metcon: 8 rounds plus 2 reps at the time cap.

Heavy Thrusters then Handstand Hold and L-Sit

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Take 8 rounds to work up to a heavy Thruster from the floor…

  • 5 x Thruster @ 95lbs
  • 3 x Thruster @ 110lbs
  • 2 x Thruster @ 120lbs
  • 1 x Thruster @ 120lbs+
  • 1 x Thruster
  • 1 x Thruster
  • 1 x Thurster
  • 1 x Thruster

Then EMOM for 8 minutes

  • 30 Second Handstand Hold
  • 15 Seconds L-Sit

Then accumulate

  • 30 x Weighted Barbell Situps @ empty barbell

Results: Single Thrusters 130-140-150‐155‐160lbs (all Squat Clean Thrusters… aka Clusters)… really happy with that.