Add these Handstand Push Ups WODs into your training and build better upper body strength and muscle.
Handstand Push Ups Technique
- Face a wall in a standing position.
- Kick your feet up so you’re in a handstand position against a wall.
- Squeeze your abs, glutes and thigh muscles.
- Lower yourself toward the ground as far as possible.
- Push back up and repeat.
WOD 1 – JJ
For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up
With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). For the Parallette Handstand Push-Ups, only the top of the head must pass below the top of the Parallettes.
Score is the time on the clock when the last round of the Paralette Handstand Push-Ups is completed.
Handstand Push Ups WODs 2 – Ledesma
AMRAP in 20 minutes
5 Parallette Handstand Push-Ups (6″ Deficit)
10 Toes Through Rings
15 Medicine Ball Cleans (20/14 lb)
Handstand Push Ups WODs 3 – Diane
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
With a running clock, as fast as possible perform 21 Deadlifts and 21 Handstand Push-Ups, then 15 Deadlifts and 15 Handstand Push-Ups, then 9 Deadlifts and 9 Handstand Push-Ups.
Score is the time it takes to complete all 90 reps.
Good Times for “Diane” (estimate)
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes
Tips and Strategy
If possible, go unbroken on all sets of both the Handstand Push-Ups and the Deadlifts. If unbroken sets aren’t a possibility for you yet, then break the reps down into as big of sets as you can realistically hold through the whole workout. Rest very minimally (3-7 seconds) between sets during “Diane”–this WOD is basically a sprint.
Intended Stimulus
“Diane” should feel uncomfortably fast and moderately heavy. The Deadlift weight should not feel too heavy or too light–it’s somewhere in between. It’s common to see athletes take 20+ minutes to complete this workout because the load was too heavy and the skill level was too high. Scale so you can perform this WOD as it was intended to be performed: very fast and mostly unbroken.
Scaling Options
“Diane” is meant to be done quickly (shoot for 10 minutes or less) and relatively unbroken. The Deadlifts should feel moderate. Scale the load and/or skill level (see: Handstand Push-Up Scaling) so you can move fast through this WOD.
Intermediate
21-15-9
Deadlifts (155/105 lb)
Push-Ups
Beginner
21-15-9
Deadlifts (95/65 lb)
Incline Push-Ups
WOD 4 – Nick
12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2×45/35 lb)
6 Handstand Push-Ups on Dumbbells
Handstand Push Ups WODs 5 – Open WOD 15.4
AMRAP in 8 minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125 lb)
9 Handstand Push-Ups
3 Cleans (185/125 lb)
12 Handstand Push-Ups
6 Cleans (185/125 lb)
15 Handstand Push-Ups
6 Cleans (185/125 lb)
18 Handstand Push-Ups
6 Cleans (185/125 lb)
21 Handstand Push-Ups
9 Cleans (185/125 lb)
Etc., following same pattern until time is up
WOD 6 – Brian Bilcher
For Time
9 Cleans (185/135 lb)
21 Handstand Push-Ups
7 Cleans (185/135 lb)
15 Handstand Push-Ups
5 Cleans (185/135 lb)
9 Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last repetition of handstand push-ups is completed.
Handstand Push Ups WODs 7 – Walter Hynes
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (50% of 1 Rep Max)
Handstand Push-Ups
Add 10 lb per round.
WOD 8 – Push Pull
For Time
7 Handstand Push-Ups (deficit for men)
50 ft Sled Pull
8 Handstand Push-Ups
50 ft Sled Pull
9 Handstand Push-Ups
50 ft Sled Pull
10 Handstand Push-Ups
50 ft Sled Pull
Time Cap: 11 minutes
Each round the deficit for the strict handstand push-ups increases. No kipping.
Handstand Push Ups WODs 9 – TTTTD21
AMRAP in 11 minutes
8 Dumbbell Box Step-Ups (2×50/35 lb, 24/20 in)
1 Strict Handstand Push-Up + Kipping Handstand Push-Up
8 Dumbbell Box Step-Ups (2×50/35 lb, 24/20 in)
2 Strict Handstand Push-Ups + Kipping Handstand Push-Ups
8 Dumbbell Box Step-Ups (2×50/35 lb, 24/20 in)
3 Strict Handstand Push-Ups + Kipping Handstand Push-Ups*
*Add one rep strict and kipping handstand push-ups after every round.
Scaling
AMRAP in 11 minutes
8 Dumbbell Box Step-Ups (2×35/20 lb, 20/18 in)
2 Kipping Handstand Push-Up
8 Dumbbell Box Step-Ups (2×35/20 lb, 20/18 in)
4 Kipping Handstand Push-Up
8 Dumbbell Box Step-Ups (2×35/20 lb, 20/18 in)
6 Kipping Handstand Push-Up*
*Add 2 kipping handstand push-ups after every round.
If athlete has no kipping handstand push-ups, modify to 1 hand release push-up + 1 regular push-up. Add one rep hand release push-up and regular push-up after every round.
Movement Standards
Dumbbell Box Step-Ups: Must face box perpendicularly when stepping on and off the box. Dumbbells are allowed to rest on box once feet have landed on the ground.
Handstand Push-Ups: 2017 Open standard. Measurement of overhead reach, feet under hips, mark at wrist then 3 inches below that marking is the line to clear.
Handstand Push Ups WODs 10 – Living Room Mash
For Time
3-6-9-12-15-18-21-24-27-30-33-36 Jumping Jacks
12-11-10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must perform 3 Jumping Jacks and 12 Strict Handstand Push-Ups before moving on to 6 Jumping Jacks and 11 Strict Handstand Push-Ups and so on.
Score is the time on the clock when the last set of Strict Handstand Push-Ups is completed.
Try these Strict Press or Sit Up WODs.
