Get Your First Handstand Push Up

Train Your Weakness

Functional Fitness, Functional Training
Brent Fikowski, Bobby Dee and Jeremy Meredith

Get your FIRST handstand push-up in just 3 sessions a week.

This Train Your Weakness FOCUSED programming will have your handstand push-ups improving in 6 weeks.

Add-On Progression Programming
Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, three times a week, for 6 weeks to see results.a
Coach's Notes Included
Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.
Created By The Best
Every single Train Your Weakness programs are forged out of many years of elite CrossFit® experience.
Programming 3 days per week
This Train Your Weakness FOCUSED programming will have handstand push-ups improving in 6 weeks.
Demo VIdeos
Every single movement is equipped with a demo video so you're never guessing what to do or how to do it.
Detailed, expert instruction
Beyond just sets and reps, expect to have every detail you need to execute the program to perfection.
Delivered through TrainHeroic
We've partnered with the best tech in training so that you get the training experience that you deserve.
Barbell // Dumbbells or Kettlebells
CrossFit Gym
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Sample Week
Week 1 of 6-week program
Week 1 Session 1

Read Intro


Hello! This Handstand Push Up (HSPU) program is 3 times a week, for 6 weeks. It is intended for those who can only get 1 HSPU or do not have any at all. This program is focusing on increasing shoulder strength, developing confidence, and improving your skills upside down. Make sure to focus during each movement so you’re moving with intention and awareness. Note: During this program we reference kettlebells and dumbbells. It’s fine to interchange these if you only have access to one. SAFETY NOTE: Whenever doing HSPU, do NOT look down at the ground. Please always look forward and touch the top of your head to the ground. IMPORTANT: For all movement cues, points of performance and video examples, click on "TIPS" If you have any questions about this program or want video review help, email: All billing issues to Let’s get inverted! - TYW Team

Prep (3min)


2 Rounds: 20m single arm Kettlebell overhead walk 30 Seconds arm circles forwards/backwards Coach's Note: The aim is to prime the shoulders and midline for the session. Challenge and strengthen the shoulder stabilizers. Choose a weight for the KB that challenges you, however, allows you to keep i nice locked out position.

Test (2min):


Kipping Handstand Push Up Coach's Note: Attempt for a maximum of 120sec to get a kipping handstand pushup against a wall. Lower yourself to the ground carefully, use an ab mat or two for your head if that feels safer. Film this effort! Set up your camera at your front and off to the side, at an angle. Don’t get frustrated, remember this is an opportunity to measure where you are now so you can see in six weeks how far you have come!


Barbell Strict Press

4 x 70


Knees On Box Handstand Push-up


Pull-Ups: Single Arm Dumbbell Row

2 x 10

Week 1 Session 2

Control (5min)


10 to 12 Kick up to handstand against wall (from standing) If you lack confidence in this movement aim for a single leg heel touch against the wall Think of a “see saw”/levering motion, as the hands hit the ground and take the weight the leading back leg is moving up at the same rate. No matter your scaling option, focus on pushing strong through the shoulders so the arms learn to take the weight. The aim is to develop confidence getting inverted. This is an opportunity to experiment with hand and feet positions to guarantee correct set-up, whilst also working out which leg is more comfortable to kick up with. Efficiency in the set-up position will reduce fatigue by minimizing time spent establishing a solid inverted position.


Bench Press

3 x 7

Specific (6min)


Spend 5-6 minutes working on a Downward Dog Handstand Push-up Aim for sets of 2-4 reps in a set At the top of the downward dog position, slowly lower the top of your head to the ground, then with control push back into the top position. Focus on keeping your elbows in, see if you can be “stacked” with hips over shoulders over hands. The above exercise aims to focus on correct “stacking” in a HSPU – hips over shoulders, over hands. We are also aiming to further develop confidence in lowering to the head and being able to do so in a controlled manner.


Diamond Push Up

Week 1 Session 3

Control (5min)


Accumulate 8 to 10 wall walks If these are too challenging for your current ability, only walk your hands as close to the wall as feels safe. Wall walks will test your midline and shoulder stability, keep elbows as locked as possible throughout the movement. We are aiming to continue strengthening that handstand position. Try to avoid "wobbling" side to side as you scale the wall.

Strength (15min)


4 sets of 5: Barbell Narrow Grip Floor Press with challenging weight, rest 10 seconds Then 20 banded pull-aparts with moderate strength band Rest 2 minutes between sets For the press, we are doing the exact same thing as a bench press just from the ground, with a regular grip. The aim is to further develop our pressing strength. Balance out this pressing and tightening of the chest through an opposing pulling movement.

Specific (6min)


Run a 6 minute clock Headstand tripod hold (abmat under head, use wall for support), aim to hold for 10-15seconds on each attempt The above exercise aims to focus on the bottom position of a kipping HSPU. Getting comfortable in that inverted position in key while developing balance in the “hole.”

Accessory (8min)


3 sets of 20 reps Plank to press Rest 2 minutes between sets Again we are working a solid foundation while building midline, shoulder and tricep strength - all key ingredients for your first HSPU.

coach-avatar Brent Fikowski

Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more.

coach-avatar Bobby Dee

By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.

coach-avatar Jeremy Meredith

2-time CrossFit® Games individual competitor and 9-time regionals athlete, Jeremy is a Level 2 Certified CrossFit® Trainer and owner of CrossFit® Vernon in Vernon, BC, Canada. Jeremy made his first trip to the CrossFit® Games in Carson, California, following that with a repeat trip in 2012.

Train Your Weakness

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Get Get Your First Handstand Push Up
Get Your First Handstand Push Up