Workout of the Day

Rocky Road

Written By Nelson  |  Handstand Push-ups 

21-15-9:
Deadlifts
Toes-to-Bar
Kipping Handstand Push-ups

Load: 225/155lbs

WODprep Strategy Top Tips:

Warm-up (5-7 minutes): Start with warming up with some handstand holds and shoulder taps to get ready to go inverted. Once that is warm, hit some kip levers and toes to bar, along with some good mornings. Finally, make sure your deadlift is feeling good to get to working weight.

Stimulus: Gymnastic work in a mixed setting

Strategy: Break the deadlifts toes-to-bar and push-ups. early to avoid muscle fatigue. Use a strong global kip swing to save shoulders on Toes to bar. Pace the first round and aim for faster sets toward the end.

  • Kipping Handstand Push-ups- Focus on staying tight as you kick up against the wall and make sure you are in a good pressing position. Don’t waste too much time upside down and under tension. Make sure you drive your body toward the wall in a tight position. 

  •  Deadlifts- Take the extra second to brace and keep a good back position. From there, drive through your legs, and take really smart sets.

  • Toes to Bar – Hop onto the bar in your hollow position, this will help you get right into the rhythm of your toe to bar rep. 


Looking to build confidence in your Handstand Pushup?
 You can make huge Handstand push-up gains by following these simple drills in this video!

Want more workouts like this one?

Check our online programming, where we have scales and modifications for athletes of every level! Click the link here to get started

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