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Master Handstand Push-Ups
From Kipping to Strict

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FRUSTRATED WITH KICKING UP
AND FAILING EVERY TIME?

It’s not your fault. And it has nothing to do with not working hard enough. Here’s the truth:

ONE WEAKNESS CAN CRIPPLE YOU

If you’re lacking strict pressing strength, balance upside-down, or a powerful kip, every rep feels like a grind and progress stalls.

YOU WON’T MASTER HSPUS JUST DOING DAILY WODS

Class WODs rarely include the focused skill, strength, and balance work you need. Without dedicated sessions, your reps stay inconsistent and capped.

IT’S HARD TO KNOW WHAT YOU’RE MISSING

Without a step-by-step progression, it’s tough to know whether to focus on strict endurance, kipping mechanics, or stability first, so you end up guessing.

It’s time to go from messy kip, to strong, strict reps.

First, you need to understand something:

If you can kick up to a wall and hold a stable position, you already have the foundation for handstand push-ups. You are ready.

 

All you need to follow this program is:


• A wall
• A mat or towel for your head
• A box or chair

 

However, being ready isn’t enough. To build strong, efficient HSPUs, you need the right progressions to develop strict pressing strength, improve your body line and control, and build a powerful, safe kip.

You need a proven training system, one designed to help athletes just like you.

 

Instead of kicking up aimlessly, guessing at reps, or stalling out at low numbers, you need to train with a plan, one that gives you the exact steps, reps, and drills to improve strength, build stability, and confidently hit more reps.

 

Good news, you don’t have to guess anymore…WODprep is proud to introduce Handstand Push-Up Power, an 8-week progressive program that builds strength, strict endurance, and kipping power in just 15-20 minutes per session, 3 sessions per week, all while fitting alongside your regular training.

 

Best of all: Handstand Push-Up Power is included inside WODprep Academy, along with the full course library, online programming, and coaching support.

The results speak for themselves!

Here's a sneak peek of
what you'll get...

BUY HANDSTAND PUSH-UP POWER

ONE SIMPLE PRICE. COMPLETE ACCESS TO EVERYTHING. Join WODprep Academy Today.

Complete access to all courses, plus guidance from CrossFit® coaches and physical therapists. Each course includes up to 8 weeks of structured training, proven progressions, and thousands of dollars in free bonus videos. You’ll also get online programming to keep you on track and applying what you learn every day.

3 MONTh Plan

THREE MONTHS AT A TIME.
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  • Full access to all courses + online programming.
  • Includes access to live coaching!
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  • Paid annually: lock in your price for forever
  • Full access to all courses + online programming.
  • Includes access to live coaching!
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LIFETIME ACCESS

PAY ONCE.
OWN IT FOREVER.

$2997/one time

  • After this one-time fee, you'll never pay for a WODprep 
course again!
  • Full access to all courses + online programming.
  • Includes access to live coaching!
Yes, lets go!

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WHAT IS WODprep Academy?

WODprep Academy is a membership Program that gives you access to every course and bonus videos on how to become an RX athlete.

Here’s a full list of the movements and courses that you can access right now as a WODprep Academy member…

NEW - Daily Programming!
  • WP Rx – $39 p/m value
  • WP Masters – $39 p/m value
  • WP Intermediate – $39 p/m value
  • WP 60 – $39 p/m value
  • WP Fit – $39 p/m value
  • WP Garage – $39 p/m value

  • WPx Gymnastics – $9 p/m value

  • WPx Strength – $9 p/m value

  • WPx Weightlifting – $9 p/m value

  • WPx Engine – $9 p/m value

  • WPx Pump – $9 p/m value

  • WPx Shred – $9 p/m value

  • Recovery Rx’d (wearable tech course) – $197 value
  • Strong Mind with Dawn Fletcher – $147 value
  • ShoulderROM Unlocked (shoulder mobility) – $197 value
  • Functional Core (core strength and stability) – $197 value
  • Happy Hips (hip mobility) – $197 value
  • Ankle Flexibility Solution – $59 value
  • Back to Performance – $197 value
  • New – Raw Strength- $297 value
  • WODprep Weightlifting – $297 value
  • Muscle Up Madness (ring muscle ups) – $197 value
  • Bar Muscle Up Mastery – $197 value
  • Burpee Blueprint – $59 value
  • Endless Engine – $299 value
  • Endless Engine Running Only – $97
  • No Nonsense Nutrition – $297 value
  • Confident Kick Up – $97 value
  • Handstand Push-up Power – $197 value
  • Handstand Walk Hero – $197 value
  • Strict Pull-up Strength – $197 value
  • Kickass Kip Swing- $59 value
  • Rapid Rope Climb – $59 value
  • Kipping Pull-up Performance – $197 value
  • Butterfly Pull-up Breakthrough – $197 value
  • Secrets to Mental Toughness – $59 value
  • The RX Roadmap – $97 value
  • Breathe For Peak Performance – $97 value
  • Engine Secrets For Your Best Open Performance – $97
  • Many more…
  • Double Under Pro – $197 Value
  • Double Under Foundations – $97 Value
  • Toes To Bar Transformed – $197 value
  • Grip Strength Goals – $39 value
  • Double Unders Unleashed – $197 value
  • Single Under Solution – $97 value
  • Single Under Solution – $97 value

Meet your instructor,

Ben Dziwulski

Over the last several years I’ve been a box owner, trainer, regional-level athlete, and perhaps my favorite – a full time online coach.

My coaching tactics have been featured in BOXROX, Tabata Times, WodNews, RX Magazine, The WOD Life, and WOD Nation to name a few. As you’ll find out, I like to teach in a crystal-clear, easy-to-understand way. Most importantly, I like RESULTS.

 

So if you’re trying to finally “Rx” this difficult movement, I’ve got you covered!

 

So far, hundreds of athletes have made DRASTIC improvements using this exact training system.

 

Not sure if this is right for you? Check out the FAQ’s. You make the call.

 

And make sure you read about my unconditional money back guarantee. I want you to join the Rx division without any hesitations, and I’m willing to put everything on the line to make sure you are successful!

Thousands of athletes trust WODprep. The results speak for themselves!

18.1 – 282 reps – all TTB unbroken (last year I had to break up 4-4). Never would have done that last year! Thank you WODprep coaches and TTB Transformed!

Justin / Verified Customer

I just wrapped up the course last week. Within the last 2 weeks, things have really clicked when it comes to stringing my TTB together. The biggest thing for me has been lat engagement – that really helped me to stay consistent throughout workout

Angelo / Verified Customer

I just wanted to say – we had strict toes to bar in the workout today and I did 8 unbroken, 24 total! I couldn’t even do one of these 2 weeks ago!

Kim / Verified Customer

Love your Open Prep videos. I am a Master’s Male Rx athlete in the 40-44 age group. This is my 5th year competing in the Open. 
I have been following your tips for the last 2 years.

David / Verified Customer

Good day today! We did Annie for part of our WOD, and it was the first time I was able to do it Rx. Got all of the DU’s unbroken!

Bill / Verified Customer

After all the advice and tips earlier in the week from WODprep, 
I was able to complete 17.2 with 12 BMU’s! Thank you!

Jay / Verified Customer

Our guarantee to you!

Our guarantee to you! If you don’t LOVE this training program, 
I insist that you get 100% of your money back.

Let me tell you why … I invite you to use WODprep Academy for a few weeks and measure your progress (which we’ll do inside the program). All I ask is that you watch the results. I’m confident you’ll be impressed.

 

I built these courses over YEARS; pulling from both the self-learning AND coaching aspects of bar muscle ups. Using things that I’ve taught myself, and things that I’ve used to teach hundreds of athletes just like you.

 

I’ve thrown out all the things that didn’t work, which leaves everything that actually works, and THAT is what’ you’ll find on the inside of WODprep Academy. These courses aren’t just about becoming an RX athlete, it’s about knocking down the biggest obstacle that stands in your way on the road to becoming a better athlete.

 

It’s about simple coaching, my life’s work. And if I can help you permanently join the Rx division…or compete…or help you beat a few of your workout buddies in the next WOD…I consider it a job well done.

 

So here’s my simple offer: If you don’t LOVE this training program, I insist that you get 100% of your money back. It’s simple: Join the program and see for yourself.

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What’s the ONE thing holding you back from going Rx?

Follow the step-by-step plan inside WODprep Academy and build the strength + skills to go Rx with confidence.

Buy WODprep Academy Today

Got Questions? We've Got You

How do I start Handstand Push-Up Power?
You’ll gain access to the course, by purchasing WODprep Academy directly on the WODprep website using our secure payment platform. You’ll receive WODprep Academy as long as you’re a member and have access to the video library, rehab protocols, daily programming, educational courses plus WODprep coaching via our online training platform.
It is a specialized 8-week course designed to build the specific overhead strength and technique required for both strict and kipping Handstand Push-Ups (HSPU). It covers everything from your first kick-up to cycling reps in a WOD.
Yes. The course platform is fully mobile-friendly. You can stream the tutorials and view your daily training assignments from your phone while you are at the gym or practicing at home against a wall.
Setup is instant. You receive your login details via email immediately after purchase. You can watch the “Welcome” module and start your first strength assessment right away.
You need a clear wall space and a floor. We also recommend having an AbMat (or towel) for your head, a box for scaling drills, and ideally some dumbbells or kettlebells for accessory pressing work.
Yes. The course begins with an introduction to the “Tripod Position”—the foundational mechanic for all safe HSPUs—and explains how to navigate the 8-week cycle.
The course is a complete system, but your purchase includes lifetime updates. If we add new drills, bonus modules, or updated cues in the future, you get them for free automatically.
es. Since the primary equipment is a wall and gravity, this is an excellent skill to develop at home. You can do the accessory work with simple dumbbells or resistance bands.
No. The course is hosted on our web platform, so you just need a web browser. However, you can download the training PDFs if you prefer to have a hard copy to track your sets and reps.
Yes. We walk you through the safety protocols, specifically how to protect your neck and spine, which is crucial before you start inverting yourself.
Who is Handstand Push-Up Power designed for?
It is for athletes who struggle with HSPUs in workouts, whether due to a lack of strength (can’t push back up) or technique (can’t kip efficiently). It is also perfect for those who are afraid of being upside down.
Fear is the #1 limiter. We start with floor-based drills like the “Pike Push-Up” and box drills to build your confidence and shoulder stability before we ever ask you to kick up against a wall freely.
Yes. Kipping is a skill, not just strength. We have a specific module on kip mechanics, timing, and hip drive to help you cycle reps efficiently for metcons without burning out your shoulders.
We prioritize shoulder health. The course includes specific warm-ups and mobility drills to ensure your shoulders are moving correctly before you load them. We build the “armor” before the heavy lifting.
Yes. The biomechanics of the overhead press are the same for everyone. The drills focus on skeletal stacking and leverage, making it accessible and effective for all athletes regardless of gender.
Yes. We break the movement into phases: the descent, the bottom position, the drive, and the lockout. If you struggle locking out, we have specific tricep drills for that.
This is a one-time purchase, so you own it forever. There is no need to switch; you can simply add other courses like “Handstand Walk Hero” to your library whenever you are ready for the next step.
The program is designed as an 8-week progressive cycle. We strongly recommend following the weeks in order, as the strength builds cumulatively. Skipping ahead can lead to stalls or injury.
We do not offer a free trial for single courses, but we do offer a 60-day money-back guarantee. If you do the work and don’t see progress in your pushing strength, we will refund you.
How often should I train?
The sessions are designed to be done 3 days per week. They are short accessory sessions (about 20 minutes) meant to be done in addition to your regular training, ideally when your shoulders are relatively fresh.
If you follow the plan, most athletes see a significant improvement in their overhead pressing strength and confidence within 4 weeks. Unlocking the first strict rep often happens in the 6-8 week range for beginners.
We use a mix of negative HSPUs (eccentric loading), box pike push-ups, Z-Presses, and kipping timing drills to build both the raw strength and the neurological coordination required.
If you are a member of WODprep Academy or purchase a coaching upgrade, you can upload videos for analysis. Otherwise, the course provides detailed video comparisons (“Good vs. Bad”) so you can self-correct.
You track your progress by mastering the drills in each module and through benchmark testing days where you re-test your max strict or kipping reps.
Yes. Every single drill comes with a high-quality video demonstration explaining exactly where your hands, head, and elbows should be to create the strongest “Tripod” base.
Indirectly, yes. The immense amount of time spent inverted builds significant shoulder stability and comfort upside down, which is the prerequisite for learning to walk.
Just pick up where you left off. Overhead strength can degrade quickly if neglected, so try to stay consistent. If you miss multiple weeks, you might want to repeat the previous week’s cycle.
Yes. We start with floor strength and stability, move to wall-facing drills, then back-to-wall mechanics, and finally add volume and speed.
Yes. You can connect with other athletes in the course comments or the main WODprep community group to share your “first rep” celebrations and get encouragement.
What’s the cost?
Individual courses are found inside WODprep Academy, which starts at $59 per month!
No. It is a one-time purchase. You pay once and keep the course forever.
Yes. We offer a 60-day money-back guarantee. If you put in the work and still can’t do a handstand push-up or improve your capacity, we will refund your money.
There is nothing to cancel since there are no recurring fees.
We sometimes bundle this course with “Handstand Walk Hero” or include it in WODprep Academy for a monthly rate.
No need. You have lifetime access, so you can take a break for injury or life events and come back whenever you are ready.
You get the full 8-week training plan, the “Shoulder Health” module, mobility protocols for overhead position, and the complete video library.
Yes. If you struggle with the self-paced format, you can hire a WODprep 1-on-1 coach to guide you through the process personally with video review.
Yes. You can earn commissions by referring friends via our Ambassador program.
N/A for one-time purchases.
How to get better at handstand push-ups?
You need to improve your overhead pressing strength and your core stability. WODprep’s course combines Z-Presses, slow negatives, and box drills to bridge the gap between floor push-ups and vertical pressing.
The secret is the “Tripod” position. Our course teaches you how to create a stable base with your head and hands so you can transfer power from your hips to your arms effectively without crashing down.
This is usually a tricep weakness or a “breaking of the midline.” We use specific lockout drills and core bracing techniques to ensure you can finish the rep strong.
It is the geometry of your hands and head creating a triangle on the floor. This provides balance and mechanical advantage. We drill this position relentlessly because it is the foundation of a safe HSPU.
It is more challenging, but possible. We recommend focusing heavily on the strict pressing strength (dumbbells and barbells) alongside the inversion drills to build the necessary strength-to-weight ratio.
An arched back (“banana back”) is a sign of poor core engagement or tight shoulders. We combine mobility work with “hollow body” drills to help you maintain a straighter, safer spine.
It can be if done uncontrolled. We teach a specific “lunge-to-kick” method that ensures you hit the wall softly and with control every time.
Too wide puts stress on the shoulders; too narrow makes balance hard. We teach you how to find your optimal biomechanical width based on your shoulder anatomy.
We always recommend learning Strict first. It builds the necessary strength and tendon resiliency to handle the dynamic forces of kipping safely.
For someone with a decent push-up base, it often takes 4-8 weeks of specific overhead training to unlock that first strict rep against the wall.