Friday, 15 August 2025

Gymnastics: Handstand Push-ups

Test Day! Take 5 mins to prepare with a few smaller, warm-up sets and then...

On a running clock:

Level 1:

0-2 mins: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface

2-4 mins: REST

4-6 mins: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps

Level 2:

0-2 mins: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups]

2-4 mins: REST

4-6 mins: Max effort Handstand Walking OR max wall walks

Level 3:

0-2 mins: Max effort deficit kipping handstand push-ups [2 in deficit]

2-4 mins: REST

4-6 mins: Max effort Handstand Walking

* Score is both max attempts. They are max reps within the two min window, and do not need to be done unbroken. For the handstand walk, every 5ft = 1 rep.

Conditioning:

For time:

25-20-15-10-5 Toes to Bar

50-40-30-20-10 Air Squats