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Handstand Push Ups WODs for Upper Body Muscle and Strength

Time to build a better upper body.

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.

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