Improve Your Freestanding Handstand Hold In 2 Weeks

If you're nervous about attempting unnassisted handstand holds, or lack the neccessary stregnth/mobility, this program is for you!

Add-On Progression Programming

Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, 3/week, for 2 weeks to see results with your Freestanding Handstand Hold.

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 program is forged out of many years of elite CrossFit® experience.

Training Delivered Via TrainHeroic App

Get your Train Your Weakness programming from the best in tech - TrainHeroic. Track PR's, record notes, reps, weights, chat with your team, and more!

Sample Programming - Week 1 / Session 1


10 Minutes to Establish a Maximum Freestanding Handstand Hold

Coach’s Note: Be sure to measure out and tape/chalk the 4x4 box. You can have as many attempts as you wish in the 10 minutes, but only the longest counts. For each attempt the time starts when your hands are in the box and both feet leave the ground. The time stops on that attempt when the head or any part of the foot (one or two) touches the ground OR when a hand leaves the border of the box. Be sure to film this as it will be helpful to watch your form as well, and may be helpful for timing purposes.


 30 Seconds Work/30 Seconds Rest Alternating Movements for 6 Minutes:

Minute 1: Double Dumbbell (or Kettlebell) Overhead Hold

Minute 2: FLR (front leaning rest) Hold Coach’s Note: For the overhead, focus on constantly pressing the weight to the “sky” with fully locked out arms, keeping the biceps close to the ears. On the FLR, squeeze the butt, flex the core and press into the rings (if no rings, complete from DBs or the ground). This is a great combo for building the shoulder and core strength needed for a handstand hold.

Other Perks You'll Get With TYW Programming

Video Training/Feedback

Struggling with a movement or just want feedback? Send an email to with your video and our team will provide feedback ASAP!

Chat With Your Peers

You can chat with all the other athletes doing the same program as you! Get support and celebrate your wins!

100% Money Back Guarantee

Don't love your program? Email within 30 days and we will offer you a no questions asked, 100% money back.