2017 TFX Competition Workout: Team United We Handstand

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Below is the United We Handstand event, presnted by Michelob Ultra. All athletes will start on the start/finish pad. At the call of 3-2-1, Go, the athletes will proceed to their sandbag. Each athlete will complete 20 Sandbag Burpee to Overhead. Athlete will begin by lowering their chest to sandbag while fully extending the legs. The athlete’s legs do not have to touch the ground. The athlete then burpees up, raising the sandbag completely overhead with elbows locked out and ears through, to complete the movement. Dropping of the sandbag from the top of the movement will result in a “no rep.” The athlete must control the sandbag back down to the ground each time.

Once all 20 Sandbags are completed, the athletes will proceed to the wall to complete 20 Handstand Push Ups. Each handstand push-up begins and ends with the arms fully locked out and the heels on the wall. The athlete must place their hands inside a 34 inch wide and 24 inch deep box. At the bottom the head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch the wall at the top of the movement when the arms are fully extended. Kipping is allowed.

Once all 20 HSPUs are complete, the athletes will move back to the sandbag. They must then advanced the Sandbag to the next station where they will perform 20 Sandbag Alternating Pistols. The pistol begins by the athlete picking the sandbag up and holding it however they would like. They may hold it on their back, in the front rack, or on one shoulder. The movement begins and ends with the athlete standing and the hip and knee fully extended. Athletes must alternate legs after every successful rep and can not alternate until a successful rep is completed. The hip crease must be below the top of the knee at the bottom and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the pistol.

Once the athlete completes all 20 Sandbag Alternating Pistols, the athlete will then proceed to the wall to complete their 20 Handstand Push Ups. Once all 20 Handstand Push Ups are completed, the athlete will run back to their sandbag and advance it to their last station where they will complete their final 20 Sandbag Burpee to Overhead.

Once the final 20 repetitions are completed, the athlete will run back to their finish pad where time will be called.

  • Pros

For Time (8 minute time cap)
20 Sandbag Burpee to Overhead 60/40
20 Handstand Push-ups
20 Sandbag Alternating Pistols
20 Handstand Push-ups
20 Sandbag Burpee to Overhead

  • Masters 35-39 | Masters 40-44

For Time (8 minute time cap)
20 Sandbag Burpee to Overhead 60 /40
20 Handstand Push-ups
20 Sandbag Alternating Pistols
20 Handstand Push-ups
20 Sandbag Burpee to Overhead

  • Amateur | Masters 45-49

For Time (8 minute time cap)
20 Sandbag Burpee to Overhead 40/20
20 Handstand Push-ups
20 Sandbag Alternating Pistols
20 Handstand Push-ups
20 Sandbag Burpee to Overhead

  • 50+ Masters

For Time (8 minute time cap)
20Sandbag Burpee to Overhead 40/20
10 Handstand Push-ups to Abmat
20 Sandbag Alternating Lunges
10 Handstand Push-ups to Abmat
20 Sandbag Burpee to Overhead

  • Intermediate: Event 4

For Time (8 minute time cap)
20 Sandbag Burpee to Overhead 40/20
15 Handstand Push-ups
20 Alternating Pistols *bwt only
15 Handstand Push-ups
20 Sandbag Burpee to Overhead

  • Scaled

For Time (8 minute time cap)
20 Sandbag Burpee to Overhead 40/20
15 Hand Release Push-ups
20 Alternating Pistols *bwt only
15 Hand Release Push-ups
20 Sandbag Burpee to Overhead

  • Teens

For Time (8 minute time cap)
20 Sandbag Burpee to Overhead 40/20
10 Handstand Push-ups
20 Alternating Pistols *bwt only
10 Handstand Push-ups
20 Sandbag Burpee to Overhead

Nicole Hughes