Tag Archives: Handstand Pushups

Pullups, HSPU and Barbell Rows the Core Work

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3 rounds of

  • 6-8 x Weighted Pullups @ 6kg

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 3-5 x Deficit Handstand Pushups
  • Odd – 6-8 x Barbell Bent Rows @ 135lbs

Then 3 sets, rest 2 minutes between each set…

  • 3 x Single Leg V-Up (r+l=1rep)
  • 3 x V-Up
  • 3 x Laying Windshield Wipers (r+l=1 rep)
  • Repeat for 3 rounds

Results: Pullups 8-7-6. Bent Rows and HSPU 8/5-8/5-8/4-8/3. Tough core workout!

Pullups and Muscle Ups then Frog Stand, Curls, Ring Rows and HSPU

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Then for time

  • 100 x Ring Rows
  • Every time you break do 3 x Handstand Pushups

Then 3 rounds

  • 30 second Frog Stand Hold
  • 15 x DB Curls @ 10kg per Hand

Then 3 rounds

  • 30 second Frog Stand Hold
  • 10 x DB Curls @ 10kg per Hand

Results: Pullups 10 and 8 😞. Jumping MU with 4 risers. Rows. in 12:53.

Front Squats, Split Squats and Box Jumps then Row, T2B and HSPU

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Another RepWerks inspired strength session…

3 rounds of

  • 8 x Front Squats @ 70% of 1RM
  • Rest 2 minutes

Then 3 rounds of

  • 8 x Dumbbell TRX RFE Split Squats Left Leg @ 12kg per hand
  • 8 x Dumbbell TRX RFE Split Squats Right Leg
  • 8 x Box Jumps
  • Rest 1 minute

Then for time

  • 27 Calorie Row
  • 21 x Toes to Bar
  • 9 x Handstand Pushups
  • 21 Cal Row
  • 15 x Toes to Bar
  • 6 x Handstand Pushups
  • 15 Cal Row
  • 9 x Toes to Bar
  • 3 x Handstand Pushups

Results: 1RM Front Squat is 220lbs so used 155lbs for the first part.Metcon 8:51.

Power Cleans and HSPU then KB Swings, T2B and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Power Clean

5 rounds

  • 5 x Hang Power Clean @ 65% weight from above
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups
  • Rest 1 minute

AMRAP in 20 minutes of 3-6-9-12-etc….

  • Double Kettlebell Swings @ 14kg each hand
  • Toes to Bar
  • Burpees over the Dumbbell

Results: Got to 170lbs with the Power Cleans. Used 110lbs for part 2. Metcon 7 rounds plus 10 reps.

Pullups, HSPU, Barbell Rows, TRX APUs, Cable Pulldowns, T2B and a Bike HIIT Finisher

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Was able to get below my chest/top of abs, with my high pullups which feels like the work last week has paid off… so continuing towards my goal of a strict bar muscle up.

Every 3 minutes for 9 minutes

  • 8 x Strict Pullups
  • 3 x Deficit Handstand Pushups (from Yoga blocks)

Then 3 rounds of

  • 8 x Barbell Reverse Rows
  • 10 x TRX Atomic “Russian” Pushups

Then 3 rounds of

  • 6 x Cable Pulldowns @ 100lbs
  • 6 x Strict Toes to Bar

Finisher Bike HIIT

  • 5 x 30 seconds work / 30 seconds rest (rest = 80% of work RPM)
  • 5 x 60 seconds work / 60 seconds rest
  • 2 x 50 seconds work / 30 seconds rest

Results: Cable pulldowns were too heavy. Lower weight (76-95lbs) and full ROM is probably more effective.