On Saturday you get the chance to take on a couplet of Handstand push ups and Bar Muscle ups. Take a look at the videos below. We look forward to seeing you on zoom and in the open gym.


QOD: What is the first thing you will do after restrictions are lifted?

Warm up

2 rnds, 1 min each

  • Shoulder pass throughs
  • Full body rocks
  • Hollow hold
  • Hand stand hold
  • Lat pull up


  • Hand stand push up (with deficit)
  • Bar muscle up


  • 21-15-9 reps for time of:

Parallette Hand Stand Push-up

Bar muscle up

Cool down

  • Grip stretch
  • Shoulder rotation
  • Shoulder pull overs
  • Cobra pose

Substitute for Parallette HSPU:

HSPU on a box or a couch. We can add some deficit using plates in the open gym, or some books at home.

Substitute for bar muscle up:

A pull up substitute (pull ups, bent over rows) plus a push up movement (ring dip, ring push up, push up)


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