Handstand Push-ups
Warm Up (5 minutes)
Shoulder rotations (1 minute)
Plank (1 minute)
Wrist rotations and stretches (30 seconds per side)
Jumping jacks or rope (1 minute)
Main Work (50 minutes)
Part 1: Handstand Push-up Progressions
- Wall Handstand Holds – 3 sets of 30-40 seconds.
- Wall Handstand + Tap Tap – 3 sets of 5-8 reps.
- Pike Push-ups – 3 sets of 8-10 reps.
- Handstand Hold (practicing balance) – 3 sets of 20-30 seconds.
Part 2: Handstand Push-up WODs
- WOD 1 (AMRAP 8 minutes):
- 5 Handstand Push-ups (or Pike Push-ups)
- 10 Burpees
- 15 Sit-ups
- Two minute of Rest-Then, (EMOM 7 minutes):
- 5 Handstand Push-ups
- 10 Jumping Lunges
- 15 Mountain Climbers
- Core Work (plank holds) – 3 sets of 20-30 seconds.