Varied Not Random - First Handstand Pushup

BTWB First Strict Handstand Push-Up Program - Varied Not Random Programs The First Strict HSPU Program from Beyond the Whiteboard is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes learn this challenging, high-level gymnastics movement while building upper body pressing strength and improved spatial awareness. The goal is to be able to successfully perform a strict handstand push-up by the end of the program. Please Note: Athletes may wish to wear a hat during their sessions, as handstand push-ups have a reputation for causing scalp irritation and dry skin. Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop upper body pressing strength and core strength, while also perfecting the tripod position. Workouts will include dumbbell pressing, static holds, negatives and modified handstand push-ups, often incorporating a wall or plyobox as support. The tripod position will maximize the athlete’s stability, although occasional falls should be expected during the learning process. Because the athlete’s skill is tested at the beginning of the program, their progress also becomes easier to gauge as the weeks go on. The First Strict Handstand Push-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. Am I Ready? Before starting this program, BTWB recommends that you’re able to complete five strict, full range of motion push-ups. This prerequisite can be critical to your success in the program.