The strength, drills, and tips you need to achieve your goal


Looking to increase your strict or kipping HSPU capacity and crush some larger sets in WODs? If you have 3-5 strict handstand push-ups and the ability to kip a few, then this program is for you.


This 4 week program combines strict, kipping, eccentric, scaled deficit, and deficit work. Each day comes with a strength/mobility warm-up to help you build maximum capacity and endurance.


Wishing you could rep out more  hspu during that WOD or gain more strict strength?


Then you need this program!

There’s nothing quite like the feeling of increasing your reps and making gainzzzzzz in the gym.


Building the right strength and form is important to build longevity in your sport and a foundation of strength to keep you injury-free.


  • Drills and prehab mobility written by the pros that will help you gain mobility and flexibility so you can work at your maximum capacity.
  • 4 weeks of workouts that last around 10 minutes each
  • Video “coaching” guidance for each drill in the program
  • An app for android and iphone to bring along wherever you work out ​

As we mentioned above, this program has a prerequisite of strict HSPU, along with a few kipping. These two essential components are necessary before jumping into this program for optimal progression and safety. If you aren’t ready, make sure you check out our First Strict HSPU program.

If you ARE  ready to attack this super fun skill, then our program is set up to teach you step by step.


Join leading gymnastics expert Pamela Gagnon and Doctor of Physical Therapy Zach Long. Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics strength. Zach covers prehab and strength expertise to get stronger while avoiding injury. 


Prerequisites for this programming include:

  • 3-5 strict HSPU
  • 2-5 kipping HSPU


Minimal equipment needed: light dumbbell, mini theraband, thin band, box or chair

  • No current injuries preventing you from performing HSPU

A manageable program you can commit to


You don’t need to have an extra 2 hours to dedicate to HSPU training— on top of the training you’re already doing. You’ll only need 10 minutes a day, 4 times a week to complete these exercises and see results.

Guaranteed Results

We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.