Phase 3 Current ability: Kick up to handstand and hold1 for at least :20 in good position Goal: 1 strict handstand

push up (without an AbMat)

Day Day 2 Day 3 Day 4
Volume Specific strength 3×5 toes on box pike push ups General strength Specific strength
10×1 slow negatives
Accumulate 20 knees on box pike push ups, adding 5 reps/week until you are at 40 2 x 8-12 decline push ups Repeat Day 2
Start with as many AbMats as needed (3 max). Progress to fewer AbMats and eventually to a deficit
2 x 8-12 L-seated dumbbell presses
Phase 4 Current ability: 1 strict handstand push up & 3-5 kipping handstand push ups (unbroken, all without an AbMat) Goal: 3 strict handstand push ups & 10 kipping handstand push ups
Day 1 Day 2 Day 3 Day 4
Strength Kipping stamina Strict volume Kipping volume
10×1 deficit negative HSPU
3 x max kipping HSPU w/ 2:00 rest between sets 1 strict HSPU every minute on the minute for 10:00 (add reps if 1 becomes easy) 3-minute AMRAP kipping HSPU
5×5 toes on box pike push up at most difficult height
Phase 5 Current ability: 3-5 strict handstand push ups & 10 kipping handstand push ups (unbroken, all without an AbMat) Goal: 8-10 strict handstand push ups & 20 kipping handstand push ups
Day 1 Day 2 Day 3 Day 4
Strength Strict volume Kipping speed Strict/kipping stamina
5×2-5 dead stop strict HSPU
3-5 strict HSPU every minute on the minute for 10:00 (increase reps when ready 20 kipping HSPU for time 4 sets:3-5 strict HSPU Rest :20 Max set kipping HSPU
3×5 kipping deficit HSPU w/ most difficult deficit
Phase 6 Current ability: 8-10 strict handstand push ups & 20+ kipping handstand push ups (unbroken, all without an AbMat) Goal: 15 strict handstand push ups & 30+ kipping handstand push ups

Day 1 Day 2 Day 3 Day 4

4 sets:
3 x max set strict HSPU 30 kipping HSPU for time 5 strict HSPU every minute on the minute for 10:00 (once you can get through all sets of 5 unbroken, add reps)
3-5 deficit strict HSPU (2-3”) Rest :20 Max set deficit kipping HSPU (4-5”)
Test - Video max set unbroken toes to bar

Retest