Easy to follow program that will turn your handstands into handstand walks
Get your FIRST handstand walk in just 3 sessions a week
This Train Your Weakness FOCUSED programming will have you walking on your hands in just 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 a week, for 6 weeks to see results.
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.
SAMPLE OF PROGRAMMING
WEEK 1/SESSION 1
PREP (9min)
3 rounds:
20 meters out and back bear crawl
30 seconds plank hold
30 seconds T-spine opener over wall ball/foam roller
30 seconds banded tricep stretch (each arm)
The focus of today’s prep work is to warm-up the shoulders and core, and open up the T-spine and triceps. A key to a good handstand, and eventually handstand walking is a stacked overhead position, a strong core and overhead endurance. We will aim to work on these over the next six weeks.
STRENGTH (14min)
1 set:
Max nose to wall handstand hold (Test)
Rest 3 minutes
3 sets:
20 hollow rocks
Rest 30 seconds
Accumulate 60 seconds in a nose to wall handstand hold
Rest 30 seconds
Movement Cues:
For the Nose to Wall Handstand:
Starting in the bottom of a push up position, perform a wall walk, walking your feet up the wall, so that you are performing a handstand with only your nose and toes touching the wall. Focus on keeping a tight core, keep your feet together, and your nose should be touching the wall (forces you to keep your head neutral).
SKILL (5min)
Every Minute On the Minute for 5:
2-3 handstand kick ups
Option to perform against a wall or freestanding
Movement Cues:
Start with arms by your ears in a strong lockout, ready to support your bodyweight. Place one foot in front, and lunge forward as you place your hands on the ground, as the hands go towards the ground, the back leg kicks up – think of your body like a see saw to get momentum. Once upside down look through to keep your head in a neutral position.
Return to standing the same way you came up, as the leg lowers the arms push up.
Don’t perform max holds, hold for 1-2sec and come down. The aim is to be consistent in our kick up, the more consistent you are the quicker you will develop confidence being upside down and balanced.
FINISHER (2min)
Wrist stretch
Hold for 30 seconds
Turn hands, so that fingers are facing you.
Hold for 30 seconds
Movement Cues:
Sit on your knees and place your hands on the ground in front of you.
Slowly lever some of your weight over your wrists until you feel strong pressure (but not painful).
MEET YOUR COACHES
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.
Bobby Dee @ RAW Strength
Bobby Dee at Raw Strength and Conditioning coached Brent Fikowski from 2013 - 2018. 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®.
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. He went on to qualify and compete at regionals 5 more times before retiring from competitive fitness. With over a decade of competing in CrossFit®, Jeremy brings a unique skill set to coaching functional fitness.
WHAT OTHERS ARE SAYING ABOUT TRAIN YOUR WEAKNESS
FREQUENTLY ASKED QUESTIONS
What equipment is needed for this program?
Is this a one-time payment? How long do I have access for?
What if this programming isn't for me - can I get a refund?
When should I be doing Train Your Weakness programming?
How often should my rest days from Train Your Weakness programming be?
What are the "Coach's Notes"?
Can I do multiple TYW programs at once?
How much should I rest between TYW programs?
I'm a Premium member with The Professor Project - do I get a discount?
I'm a first responder/military - do I get a discount?
HOW IT WORKS
Starting immediately after your purchase, you'll receive access to the entire program. This program is 3 times a week. This easy to follow program will be yours forever. Simply commit 30 minutes, 3 times a week You can access it on any device like your phone, tablet or computer.
SIMPLE 100% MONEY-BACK GUARANTEE
Simple, 30 Day - 100% Money Back Guarantee
Order your Train Your Weakness program by clicking the orange button below
TRAIN YOUR WEAKNESS: GET YOUR FIRST HANDSTAND WALK
Order Your Program Now For Only $21
INSTANT ACCESS TO:
- Week to Week Training Outlines
- Coach's Notes
- PDF Downloads Available For Each Session
- Access Via App or Desktop
SIMPLE 100% MONEY-BACK GUARANTEE
We offer a simple, 30 day, no questions asked, 100% money back guarantee.
If you're unhappy with the programming, simply email us, and we'll gladly refund you.
Order risk free by clicking the orange button above