Overview
Program Goal | Freestanding HSPU |
Delivery Format | Written workouts |
Experience Level | Freestanding HS, Chest-to-wall HSPU x 2 reps |
Program Duration | Six weeks |
Training Frequency | Three per week |
Equipment | StrongBlocks |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
HSPU 101
Workout overview
There are three workouts each week. You can add a pulling day and lower body day in between the HSPU-specific sessions.
HSPU-specific workouts
Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
1. HSPU negatives 2. Wall HSPU 3. Pike push-up with leg lift 4. Pike push-ups | 1. Upper range planche raises 2. HSPU negatives 3. Wall HSPU 4. Pike push-ups 5. Psuedo planche push-ups | 1. Upper range planche raises 2. HSPU negatives 3. Pike push-ups 4. Modified divebomber push-ups |
Supplementary workouts (optional)
Supp Workout One (60 min) | Supp Workout Two (60 min) |
Leg Day | Pull Day |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).
Sunday | Workout One (60 min): HSPU |
Monday | Supp Workout One: Leg Day |
Tuesday | Workout Two (60 min): HSPU |
Wednesday | Supp Workout Two: Pull Day |
Thursday | Workout Three (60 min): HSPU |
Friday | |
Saturday |
Testing day
The test should reflect the goal of the training program. We’ll be testing the max number of repetitions of chest-to-wall handstand push-ups (CTW HSPU).
CTW HSPU test
Beginner | Intermediate | Advanced |
1 | 2-4 | 5+ |