Tag Archives: Handstand Pushups

Handstand Pushups, DUs and Lunges

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For time

  • 10 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges @ 75lbs (4 reps per leg)
  • 9 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • 8 x Handstand Pushups
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges
  • …
  • 1 x Handstand Pushup
  • 30 x Double Unders
  • 8 x Alternating Front Rack Lunges

Finisher, as fast as possible…

  • 20 x V-Ups
  • 30 x Alternating Toe Touches (single leg V-Ups – 15 reps per leg)
  • 40 x Situps
  • 50 x Russian Twist (no weight – 25 touches per side)
  • 60 x Bear Stance Shoulder Touches (30 touches per shoulder)

Results: Metcon 16:12.

Weighted Pullups and HSPU then Burpee T2B and DL

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5 rounds of

  • 3-5 x Weighted Pullups
  • Rest 30 seconds
  • 3-5 x Hand Stand Pushups
  • Rest 2 minutes

Then for time 21-15-9 of (Inspirrd by 2021 Rogue Invitational Workout 5)

  • Burpee Toes to Bar
  • Deadlift @ 185lbs

Results: Used 13kg (10kg vest plus 3kg med ball) for the Pullups and kept it to sets of 3. Did sets of 5 for the HSPU. I don’t know if Burpee T2B is a thing but I think it worked out really well. Metcon 11:18.

Core Work then Cleans and HSPU

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3 rounds of

  • 6-8 x Hanging Weighted Knee Raise/Knees to Waist
  • 20 x Abmat Situps

Then the ChristopherRobin WOD from Atomic Crossfit.

AMRAP in 3 minutes of

  • 3 x Power Clean @ 135lbs (80-85% of 1RM)
  • 3 x Handstand Pushups

Rest 3 minutes then AMRAP in 3 minutes of

  • 6 x Power Clean @ 115lbs
  • 4 x Handstand Pushups

Rest 3 minutes then AMRAP in 3 minutes of

  • 9 x Power Clean @ 85lbs
  • 5 x Handstand Pushups

Results: Used 3kg medicine ball between my feet for thee knee raises. Metcon… To set the starting weight I used my 5RM or 80-85% of 1RM. 4 rounds – 3 rounds – 2 rounds plus 9 reps.

Back Squats then Goblet Squats, Burpees and HSPU

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4 sets of

  • 8 x Weighted Straight Leg Situps with 45lbs Plate
  • 25 x Mountain Climbers (R+L=1)

Every 2 minutes for 8 minutes, work up to a heavy

5 x Pause Back Squat, 2 second pause at the bottom (22X2)

Then AMRAP in 15 minutes of

  • 15 x Goblet Squats @ 24kg
  • 9 x Burpees
  • 3 x Handstand Pushups

Results: Back Squats 165-175-185-190lbs/86kg. Metcon 6 rounds plus 17 reps.

Power Cleans, HSPU, Deadlifts, KBS and Row

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5 rounds for time

  • 3 x Power Cleans @ 85-90% of 3RM
  • 9 x Handstand Pushups
  • 15 x Deadlifts
  • 21 x Kettlebell Swings @ 24kg
  • 15 x Calorie Row

Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.