And so we begin a new 4 week block of Handstand development. Our Pull Up block has seen great improvement in everything from grip strength to a strong stable upper back and shoulders but our attention shifts back to the handstand. So why do we do handstands ? This movement is simply awesome for developing a powerful set of arms, shoulders and wrists. Being inverted can increase blood circulation to the upper body, stretch the diaphragm, and relieve pressure off the feet. Handstands will also have a calming effect on the brain due to the increased blood flow and your coordination and balance will be enhanced. And…they’re fun!


Handstand Progressions

  • Nose and toes (3 x 20s )
  • -ves (9 x 1)
  • Headstand to kipping extension ( 3 x 3 reps)
  • Strict ( 5 x 3-5 reps )
  • Deficit ( 5 x 2-3 reps)
  • Practise Free HS ( accumulate 45 secs )


‘ Diversion ‘

Row 750 m


10 to 1 reps of


Toes To Bar

For time.


Diversion 10:5:16