BTWB’s Handstand Walk Program 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 master the unique skill of handstand walking at a distance of 5 feet or more. As a prerequisite, you should be able to do 5 Handstand Push-ups, a 30 secs Handstand Hold, and have good shoulder mobility.
Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop shoulder and pressing strength, as well as core and shoulder stability. Pat and Boz will address the legitimate fear of falling and safe methods for “falling with grace.” Sessions will also include kick-up drills, body control drills, and additional time on inverted holds and dynamic weight shifting movements. 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 Handstand Walk 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 5 handstand push-ups, perform a 30 second handstand hold, and have good shoulder mobility. If you have tight shoulders, this will be a challenge. Work on loosening your shoulders through shoulder stretches, mobility exercises, and maybe even a few massages. Your safety and success are the top priority, and these skills are critical to succeeding in this program.
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.
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.
10 PVC Pass Throughs
10 Inch Worms
Spend 5 mins stretching wrists and hamstrings.
Push-ups, 3 x 12 sec
These should be perfect push-ups. Slow and controlled.
Handstand Kick-ups, 10 x 1
These will help with getting comfortable being upside down, as well as develop some overhead strength.
*Remember to keep your butt off of the wall from the handstand holds on a previous day.
Box Handstand Push-up Negatives, 8 x 1
Your descent should be a slow and controlled 5 second descent.
*Take note of the head positioning at the bottom of the negative. The top of the head should touch the ground in front of the 2 hands. Imagine your 2 hands creating the base of an imaginary triangle. Your head will touch the top of that imaginary triangle. We call this position the tripod position.
After purchasing the Strict Handstand Push-Up program from Rogue, customers will be able to schedule the program into their calendar on the BTWB App. If you don’t already have the app, purchasing this program will give you 10 weeks of full access. BTWB will also provide a downloadable eBook version of the program, via e-mail, which is the customer’s to keep and revisit for all time.
From the BTWB App, users can customize many aspects of the program, including the number of sessions they want to complete each week, as well as which days those sessions land on. If the entire program isn’t completed the first time through, users can jump back in at any time where they left off.
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
BTWB’s Varied Not Random (VNR) series provides a wide variety of programs designed to help all athletes of all levels, from beginner to advanced, work on and improve specific areas of their fitness. Each program is meticulously designed by an expert in their field, and can be customized and scheduled seamlessly into the BTWB App.
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is a digital cycle and NOT a physical book.