The 15.4 Handstand Push-up Standard

Back feels better this morning, but still not ready to handle any load. I think I’ll wait to do 15.4 until Sunday. Wanted to try out the HSPU standard though and get in some work, so went in the morning.


  • 1,000m Row
  • Crossover Symmetry Activation
  • 2×10 Reverse Hyper (210#)
  • 2×3 HSPU to test the standard


This is a row workout I had saved up from Chris Hinshaw.

  • 1000m
  • 1:00 Rest
  • 800m
  • 3:00 Rest
  • 1000m
  • 1:00 Rest
  • 600m
  • 3:00 Rest
  • 1000m
  • 1:00 Rest
  • 400m
  • 3:00 Rest
  • 1000m
  • 1:00 Rest
  • 200m

Pacing: 1,000m at 2000m PR pace plus 10-15sec/500m and others at 2000m PR pace plus 0-10sec/500m.

My times (with pace) for the thousands were 3:54.6 (1:57.3), 3:52.8 (1:56.4), 3:52.8 (1:56.4), and 3:50.5 (1:55.2). For the faster intervals my times were 2:52.7 (1:47.9), 2:07.8 (1:46.5), 1:24.4 (1:45.5), 41.9 (1:44.7). Felt good and I always like when I can get faster as the workout goes on.

I wanted to get some videos of the HSPU to show the way I do them because I had absolutely no troubles with this new standard for 15.4. If you normally do your handstand push-ups with an AbMat and bumper plates, while aiming to look similar to a push press lockout (heels up), I suspect you will have absolutely no problems. If you like to keep your hands wide or have the plates far away from the wall, you’re going to have to learn faster than Bridges did. Did he think he was going to get taller during the workout or something? Move your damn hands in or closer to the wall! Here’s a video showing my HSPU technique.

I jumped back on the Reverse Hyper for 3x15x210# and then did Crossover Symmetry Recovery.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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