In the last two weeks I have had three different conversations about muscle endurance. Today, I had one with a member in a workout that included Handstand Pushups (HSPUs). On the way home I checked out the latest Mayhem Athlete video to listen to on my way home and of course it is about muscle endurance. Here are some important takeaways and the video is linked at the bottom.
Note: At CrossFit Harrisonburg we choose Mayhem Athlete programming because they have proven themselves to be the best.
Muscle Endurance Can Be Improved
If you’ve ever hit a wall—literally or figuratively—with handstand push-ups during a CrossFit workout, you’re not alone. The good news? There’s a systematic way to improve your strict HSPUs (and other movements) so that you’re not staring at the wall in the middle of a workout, wondering what went wrong. Whether you’re a beginner, intermediate athlete, or chasing competitive performance, this approach will help.
Step 1: Build Your Base with Strict Strength
Before anything else, focus on increasing your unbroken strict handstand push-ups. This is the foundation for everything else.
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Start with 3–4 sets of 5–7 reps, working close to failure only on the final set.
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When this gets easier (your Rate of Perceived Exertion (RPE) drops), increase the reps to 9 or 10, then eventually add another set.
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Goal: Get to the point where you can hit 15 unbroken without redlining. If you can do 5 now, just imagine what a consistent 15 will do for your metcons.
💡 Tip: If you never do handstand push-ups in a workout but improve from 5 to 15 unbroken, your performance in WODs with HSPUs will drastically improve—even without specific practice.
Step 2: Mix Work – Add Fatigue Without Chaos
Once you’ve built your strict capacity, introduce mixed work—combining fatigue with your target movement while maintaining control.
Example Workout:
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Every 2 minutes for 3 sets:
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12/15 calorie Ski (or Bike if Ski is too advanced)
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Max strict handstand push-ups in the remaining time
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Why this works:
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It pre-fatigues the triceps and shoulders in a manageable way.
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Using AMRAP reps in a time window self-regulates intensity.
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You can track progress week-to-week by increasing reps or extending the time.
Modifications:
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Beginners can use biker/rower instead of ski.
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Use box HSPUs or pike presses to scale.
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Build volume before layering on speed or complexity.
Step 3: Performance Phase – Sport-Specific Conditioning
Now we’re mimicking real competition. There are two performance styles to know:
A. Interference-Based Conditioning
This includes movements that indirectly tax the same muscle groups (e.g., double unders, lunges, carries).
Sample Workout:
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4 Rounds for Time:
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50-ft KB Overhead Walking Lunge
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12 Wall-Facing Strict HSPUs
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50-ft KB Front Rack Lunge
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60 Double Unders
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This is tough on the shoulders, especially using kettlebells, which are harder to rest on than dumbbells.
B. Redundant Pattern Conditioning
This is the most intense: stacking movements that repeat the exact same pattern.
Sample Advanced Workout:
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3 Rounds:
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9 Strict HSPUs
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14 Power Snatches
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9 Kipping HSPUs
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50-ft Handstand Walk
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Warning: This type of work is for advanced competitors only. If you’re not already able to do 40+ strict HSPUs unbroken, this will just crush you without a meaningful training benefit.
So… How Do You Know You’re Ready for More Advanced Training?
A good rule of thumb:
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If a WOD has 20 strict HSPUs, you should be able to hit 40 strict unbroken when fresh.
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Aim to train at 50% of your max set inside a workout.
If you’re not there yet, don’t sweat it—just focus on volume and consistency first.
Can Beginners Still Do These Workouts?
Yes, but with smart scaling:
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Do 1 round at full volume, then scale the rest to HSPUs to a riser or box.
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Replace kipping or strict HSPUs with pin presses or dumbbell presses.
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Rest 3–5 minutes between intervals to preserve intensity and avoid turning it into junk volume.
Final Thoughts: Muscle Endurance is Movement Agnostic
While this guide focuses on HSPUs, the principles apply to:
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Wall Balls
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Front Squats
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Deadlifts
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Pull-ups
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Any movement where volume breaks people down mid-WOD
Focus on:
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Building your base with unbroken strict strength
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Mixing in fatigue through controlled interval settings
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Only layering on complex “sport-style” conditioning once you’ve earned the right
Want to see more? Here is the video:
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