I think it is an acceptable substitution, (working the same muscle groups) I prefer bands because it is the exact range of motion as HSPU but I know there are others who don’t like bands so…

A good substitution? No. But a good progression - yes. Next step would be to have feet on the block. As pictured, much of the required core strength has been eliminated. The athlete actually has surprisingly good head position... Good line through the torso.

It's an okay progression (there are betters subs). My issues is that it looks like at the bottom of the movement his thighs will be laying flat on the box which would take all the weight off his arms/shoulders/core, he'd just be hanging there.

Even moving forward so his knees are closer to the edge would eliminate that problem.

Excellent part of the progression. This typically takes you to 60% of body weight. Encourages upside-down control and balance. Lift one knee for greater load in progression and core control. Faults: move knees to front edge of box, press chest toward box and keep core linear and vertical, open fingers, foam pad for knees.

10.23 treadmill.

Oh God no, not this tired old debate about Bolt's running style. Let it go Nic

This CFitter could have better position on the box. We tend to only utlize this position to teach athletes the simple part of getting upside down, with a proper tripod position. The ultimate goal is getting them up against the wall.

WTF - that's not Vince Carter!?!

Did 4 x 800 on Tuesday with two minutes rest between.

3:10
3:02
2:58
2:52

Going to make up a cross fit endurance running wod tomorrow. Back at it Sunday.

It is a way to substitute the inverted position. The stimuli(?) seems to me is quite similar even though intensity of HSPU is much higher in different aspects. It is a good way because it allows someone that cannot do a strict HSPU to develop strength and practice inverted position at the same time. ROM would be different, maybe too different, but as a substitution one has to be permissive as we are not aiming to perform the substitution. Therefor we should analize the substitution and its function, which is to develop the skill and strength necesary to, one day, be able to perform HSPU´s as RX´d.

Who knows what his physical limitations are due to injury. I think the best sub for HSPU is the wall climb. Chest to floor, chest to wall. 1 for 1.

LOL @ comment #8. I thought i was gonna see the basketball player for a sec LOL

"Vince Carter"
4 rounds for time*
1 dunk over 7' defender
*40 min time cap

This is the best path for HSPU, if your intent is to actually do free standing full ROM HSPU. I have been teaching this method for years, and have many progressing through. It really depends on what your goal is. As noted by previous posters, moving knees closer to the edge of the box will scale it up, then going to toes. Arm and shoulder movement on the decent is key as well. Understanding this will make big differences in the mechanic.

Blatent plug here, but timely. I'm running a gymnastics seminar next week Sept 8th at The Cave. Check it out at inthecave dot com in the events section. Contact us if you want to sign up.

M/27/185/81
Treadmill(((
3:50
4:06
4:05

M/33/5 10"/165

3x800
2:48
3:00
3:02

Agree with Roger (#15), this progression is invaluable. Yes, people cheat, but are encouraged to quickly progress to toes on box, and then toes on box with one leg straight up. I find, at that point, folks are ready for handstand push-ups.

M/29/136# (62kg)

Very thankful for the run today after yesterdays hero. Shoulders are feelin it :D

3x800
3:20
3:43
3:48

Total 10:51

Goal was to go sub 5 for each, was wrapped I got sub 4.

I think this is a good substitution for HSPUs if the athlete cannot do wall climbs. Because we do not know how long this athlete has been doing this for a sub it is hard to say what he should be doing. If he has been working HSPUs like this for the last month; as a coach, I would get him to move his knees towards the edge of the box and get his chest closer to the box, and eventually toes on the box in a pike position. then I would move him towards wall climbs and eventually HSPUs with 2 abmats below his head and eventually 0 abmats. I would use bands with some athletes, but only if their core is strong enough to stabilize themselves.

It's a great substitution!

I try to train, in this order based upon capacity:

1. DB presses
2. Wall walks/climbs
3. Self-assist on bar racked at ~low-calf height, with spotting of course. This promotes a true upside-down commitment to both position and weight, but still readily allows the athlete a "bail" with a "leg curl" self-assist, but also trains getting into and out of a true, upside-down position.

Just 2 cents!!

FOB Salerno

2 and a wake-up!

3,01
3,09
3,15

Doing yesterdays hero later today. Anxiety building UP..!

3:17
3:14
3:23

On treadmill after little training

3:20
3:47
3:48

m/47/185

2:56, 2:59, 3:05

Not a good sub for HSPU. Too much hip utilization and, as the athlete fatigues, plus, box HSPU inevitably become decline push-ups. Dumbell press is better, but even better than that ...

HSPU in 3 steps.
1. crouch in front of the wall with hands on floor, facing away from the wall. Now walk your feet up the wall to an inverted position.
2. perform short rom HSPU touching head to a high surface (3 abmats works for most as a starting point)
3.As strength & skill allow, remove abmats (perform to a lower surface)

Seems to simple, but it works

M/44/5'11"/195

4:05-3:52-3:42

5/9/12- 2:55, 2:53, 2:50
Today - 2:45, 2:45, 2:45
Both on treadmill.

Its a good progression. I find that most of our clients (older) don't have the ability to "kick-up" onto the wall so that isn't a option. The knees should be closer, but again a lot of client's mobility isn't there until they have been CrossFitting for a while, so depending on where this gentleman is in his CrossFit life and fitness level, good place to start.

2:46
2:57
3:01

12:46 w/rest (big time pr)

Thoroughly disappointed that it wasn't the "real" Vince Carter...

M/30/230/6' 2"

3:56
4:09
4:16

Surprised myself with the sub 4 on round 1.

I dont know why I thought a 6'8" guy was going to actually run repeat 800's.

It's a good sub. This sub maintains the movement and scales back the body weight. I like to see the athlete's hips above the shoulders to mimic an inverted position.

M/32/5'9"/163

3:01
3:04
2:51

4 Rounds
500 M Row
Rest 2:00
Total of
14:32
Then
50 Weighted Sits
25 PushUps

3:43
3:35
3:20

FOB Salerno

Whew!

#26/Art, 28/ferb44--great runs!
As for me, not so much.
4:14
3:48
3:45 around the grapevines...exact distance still unknown

2:59
2:55
2:56

3:23.3/3:28.3/3:40.2. Average moving pace 7:23 min/mile (8.1 mph), top speed 5:03 min/mile (11.9 mph). Overall I am happy with this, but I would obviously like to improve.

Training for the Disney Wine & Dine Half-Marathon in Nov. I started crossfit to help me lose more weight (in addition to the 35lbs lost since Feb.) I did not anticipate the rapid speed improvement with what amounts to usually no more than a few 200 meter runs a week. Thanks for showing me the way crossfit! For example, before crossfit my 5K was about 29 min. I just ran one the other day at 25:04 which is crazy for me.

My gym took box HSPU away!

2:55
2:57
3:08

No. This is not a good substitution. To improve core strength and stability practice on the basic handstand against the wall. If a person cannot kick up, have someone help them. To improve shoulder strength for the HSPUs do presses or use ab mats to reduce the distance.

This is really a waste of time. It offers a limited range of motion and loses many of the benefits of the exercise. If there are problems with the HSPU, they should be isolated and attacked (either strength, stability, or flexibility). This movement is not worth the time.

Total:10:26

4:04
4:13
4:20
This was a mean push but REALLY glad I did it! Great Friday workout for sure!!!

Ran on treadmill.
3:00, 3:07, 3:00 Second round I didn't get the treadmill up to speed before it was time to start.

Can't yet run so came up with a different WOD:

Complete as many rounds in 8 minutes. Rest 2 minutes, repeat:

40# DB Squat Cleans/10 reps
Burpie into Pull-up/10 reps

Completed 5 1/2 rounds the first cycyle through, 4 1/2 rounds the second cycle. Completely exhausted.

m/26/174/6'1

The comments clearly show the need for better standardized training and more understanding of progressions, limitations, injuries, etc.
At least he's at a box.

M/37/186

Round 1... 4:07

Round 2... 3:40

Round 3... 3:20

Total: 10:67

Nice change!!:)

Not the same but closest to the workout: 8 x 400m run, with 90 sec rest between rounds. Average time per round 1.25 min.

Yesterday 3.000m run, time 11.28

Not the same but closest to the workout: 8 x 400m run, with 90 sec rest between rounds. Average time per round 1.25 min.

Yesterday 3.000m run, time 11.28

Treadmill

3:04
2:54
2:50

2:54
2:54
2:57

Great to work out in the sunny Eastern PA again! Scotland was beautiful but very gloomy at times...

M/28/5'9"/167

Treadmill, m/29/190 10:28

3,01
3,09
3,15

Doing yesterdays hero later today. Anxiety building UP..!

Its a great postition to start from. Ive had clients who had to start from this postion just so they could feel comfortable with doing something where they feel upside down. Sure some athletes can pick it up on the go but from personal experience going into a handstand against the wall can be very intimidating and can freak the shit out of you.
So long story short it is a good start for the average client just keep progressing from this point dont get stuck on it.

2:53,3:06,3:01 @ home

2:54
2:57
2:48

I never mind a WOD in my wheelhouse. And on a beautiful morning to run past Buckingham Fountain in Chicago.

M/36/6'4"/200

Strong work Vince!

For me, I felt this exercise was too easy. I should have had my knees farther forward to get the maximum out of this scaled workout, but I think at this point I was tired and just trying to get through the WOD. Strength wise, I believe I am ready to do HSPU's, but I need to overcome my fear of flipping onto the wall.

5x800m with 2 min rest between:
3:16
3:26
3:44
3:45
3:44

M/26/5'6"/155
3:21
3:28
3:34
10:23 total

m.32.69.170;
11:00;

3:45 @ 8mph;
3:45 @ 8mph;
3:30 @ 8/9 mph;

2:47
3:37
3:27

Too fast on the first 800, bonked haha.

Rd1 - 3:02
Rd2- 2:58
Rd3 - 3:00

Rd 1- 3:10
Rd 2 - 3:02
Rd 3 - 3:00

Rxd
8mins 47sec

on treadmill
2:50
2:46
2:50

Track:
Total time 8 min 15 sec.
Good workout.
Really enjoyed the hero workout

m/25/187/6'2"

2:47
3:00
3:02

Compared to - 120509
2:43
2:51
2:56

19 seconds slower than previous... LAME

Total 14:38, 12-14-14 km/h on the threadmill

3:45
3:50
4:00

Watched the video about the skill transfer of a burpee and felt inspired..... so did 500 of them in 49:25

18:26 on the treadmill

First wod I've ever done as rx'd! (yeah, yeah - I know anyone could have done it as rx'd - still it's a start)

Treadmill
3:10
3:02
3:01

My treadmill only goes to 10 mph, so I'll have to get creative next time.

m/51/5'11"/170

4:08
3:57
3:48

M/27/6'0/185

2:35
2:35
2:32

@Comment #49 - Posted by: Antoinne

Umm...10:67, wouldn't that be 11:07? LOL. not meaning to make fun. Just thought it was funny. Good job.

Wanted to ramp up cardio. Ran 4.75miles in 40 mins
M/37/5'11"/202

I think this is a great progression but ultimately the athlete needs to get comfortable upside down agaisnt the wall. This is why during a work out I will use a push and then an inverted handstand hold on the wall. the capacity strength wise will come from doing other movements - namely the presses.

Jon M/43/5'8"/165

2:50
3:07
3:08

Josh CF Day 3 M/16/5'10"/245
Scaled to 3x400m with 2 min rest, barefoot, not timed.

m/42/5'8"/175

Track

3:48
4:07
4:15

m/28/5'10"/170

Track

2:43
2:32
2:49

m/40/194

outside on a 420 paved loop with a small hill

2:50
3:12
3:18

M/35/5'4"/145lbs
3:00, 3:05, 3:14

2:45 (PR)/ 2:54 / 3:00
12:39 total (PR)

3:22
3:14
3:17

Three rounds for time of
spinning 2000 meters
Rest 2 minutes

2:47
2:57
2:50

3:45-3:50-3:51

As rx'd, 13'. Luke track, ~100F, windy.
5/12/12:
3x 1mile intervals, 5' rest.
just under 7' pace first 2, last mile 6:45
LBJ park (??)
7/27/11:
sub'd 3xrds 500m row, 2' rest
2:50, 2:50, 2:49
1/24/11:
14:29
Hoping it was longer than 800m
Uphill out, downhill back
curb to signpost on running trail

13 min flat. Needs work!

10:49 total

3:10
3:15
3:19

M/27/5'7"/153

Time: 13:10 (rests included) treadmill as Rx'd

m/28/6'1"/265

5:07
5:26
5:42

Been out of the game way too long. I feel that 45# that I have put on.

TT 16:50

1. 2:56
2. 2:56
3. 2:54

Ft. Stewart.

3Rds
Run 800m/rest 2 minutes
1. 3:03
2. 3:44
3. 3:34

M/24/5ft10in/145#

3 rounds of: Run 800m, rest 2min
2:54
3:23
2:31

+ AMRAP Burpee pullups in 6min (34 reps)

3:35
3:49
3:50

M/39/176

2:51
2:48
2:50

F/42/5'7"/153

Track

3:44
3:46
3:53

Only rested 800 seconds between rounds. Hot, dry and windy out today but I felt great!

Oops I meant 80 seconds, not 800 seconds!

3:14, 3:19, 3:34

Compare to:
120509 - 3:13, 3:18, 3:42
111116 - Push up clock; 17 minutes + 13 (166 push ups)
110124 - 50 Push Ups/500 DU's/50 Push Ups;
19:49

3:36
3:51
3:48

First time all under 4:00.

Ran at Blue Flame Stadium track
3:41; 3:28; 3:13 as rx'd
really tight hamstrings the first round, but the last 2 felt good

3:15,3:43,3:33

Caitlyn 12:03 (2rds)
Nicole R 12:20 (2rds)
Kyle 16:02 (2rds)
Aly 18:05
Seth 18:27 (1corner)
Austin 19:50
Amanda A 11:06 (2rds/rower)
Jason 13:05
Ricky 10:39 (2rds)
Katie 15:10
Jacob 15:42
Lil Kim 15:33
Connor 15:41
Alison 16:10
Emma 15:06
Meghan V 15:20
Frankie 16:18
Mama V 19:08
Darka 7:24 (parkinglot)
Mr. Wonsil 18:30

M/30/230/6' 2"

3:56
4:09
4:16

Surprised myself with the sub 4 on round 1.

M/24/6ft2/262lbs

posting the slowest time of the day, I do a lot of Olympics lift and im big and strong but cardio/endurance are my weaknesses right now

4:40
4:21
4:05

Didn't think I was pacing myself but my time improved each round. Maybe because I didn't warm up enough.

M/25/6'3"/325

-total with rest 27:48.7
-total without rest 23:48.7
-lap 1: 7:03.7
-lap 2: 7:45.2
-lap 3: 8:59.4

12/09/01 3:24; 3:16; 3:18
12/05/09 3:56; 3:47; 3:34

3:39
2:59
3:15
Distances trackes with sports tracker.

Male/29/6'3"/240

3:22
3:22
3:23

4:04,4:04,3:50

F/42/5'6"/145

4:16
4:15
4:15

slow but consistent :-)

m/6'2/218/36
run on treadmill
1-3:45 8 mph
2-3:20 9 mph
3-3:00 10 mph

40 y/o M 228lb
total tine was 17:42
only timed my last 3 laps
2:09
2:14
2:08
got done right as the rain was starting to hit

2.36
3.03
3.08

15:38

M/22/5'11"/185
15:14.2

treadmill, unfortunately.
did after crossfit total

3;35
3;42
3;47

1 3:04

2 3:02

3 3:00

DND
Sinus cold FLS
M/54/6’/200

M 22/5'7"/150

2:56
3:02
3:08

Bad runner...

2:55
2:53
3:10

treadmill:
6:22 pace
6:22 pace
6:11 pace (slowed down to 6:22 for last .2)

Treadmill:
3:06
3:06
3:04

330 each round. 400m are steep uphill other 400 are slow downhill

Why so many treadmills? Plenty of ways to track 800m.

4:31, 4:19, 4:00

Maybe I'll warm up next time. I hate running.

3:58
4:01
4:05

While pushing my kid in a jogging stroller.

3:30, 3:34, 3:29

As Rx. My GARMIN forerunner 205 (which is ancient) actually had a feature that let me run a preplanned distance and then it timed my rest for 2 minutes and started again for 3 rounds. It rocked!

2:45
3:01
2:59

M/31/5'8"/196

4:06
4:07
4:10

No track available, one hill on the route. (excuses, excuses, I know...)

M/29/5'10"/170

3:16
3:21
3:05-- dug deep on the last one!

M/27/5'11"/187

2:50
2:51
3:10

8:51

M/33/6'2"/222

3:26
3:18
3:03

9:47 total

2012-09-01: DNC
2012-05-08: HP@12/8/2.
2011-11-16: HP@12/9/2. Fail. 5m row/25mns. 
2011-08-02: HP@12/9/2.
2011-01-24: HP@12/9/2. Fail.

11mph on treadmill:

2:46
2:46
2:50

2:30, 2:38, 2:45

J & C
@ home Relay style around 800m loop
18:43

2:45
2:46
2:43

3.12
2.51
2.45

8min 8 secs

3:24,3:33, 3:19 on treadmill

3:13
2:58
3:07

Day 127
Made up this WOD after WOD Tue - 120904
1) 3:22
2) 3:07
3) 2:49
Total including rest: 13:18
Compared to 120509 (Day 9)
1) 3:45
2) 3:22
3) 3:08
Total: 14:15
Beat it by almost a full minute!

Did this one on a very hilly road, and in what seemed like 100% humidity in Virginia, so that is my excuse for a terrible time

3:25
3:36
3:52

M/44/185

3:25
3:25
3:35

More better faster

3 x 804.672 m

3:24
3:28
2:38

guess I sandbagged the first two.

12:24 Rx (including 4 min rest)

50/M/180
No watch but completed

PR 3:21

Today

3:27 3:48 3:49 about average times compared to all the other times I did this

total inclusive of 2 rest periods is 13'16'', so net would be 9'16''
awesome wod as expected!
best

Total time:

12:02 (average of a 2:41 800m)

Post-WOD:

200 DUs

3'35"
3'26"
3'20"

3:06
3:17
3:12
------
13:35

3:32
3:20
3:40

2.55-3.13-3.18

m/38/5'9/180
CFWU-3. Lower body only. Give chest a break. Row 500m.
15:50-3.00, 3.18, 3.33
Really disapp w/results. Thought maybe I'd be faster since I haven't been working out as much. Still trying to adapt fully to Paleo after hiatus. Pushing HARDER on LAST ROUND would've yielded better total time.
5/9/12:
3.04, 3.13, 3.24=15:40
Disapp w/results, esp since I've been doing endurance work. Did not cut corner in Clubworx parking lot. Don't know if I did last time or not. Terrible job pushing on last round.
11/16/11:
2.58, 3.11,3.13 15:22 ttl
7/27/11:
2.52, 3.09, 3.08. 15:09 ttl

44/m/176cm/72kg

3:17
3:21
3:25

At 98 cadence, next time at 100. Sore from 95 pound barbell lunges yesterday.

(last time 3:14, 3:21, 3:24)

on treadmill
5:04
4:31
4:31

m/41/5'8/240

New course round block.
Run: ~810m
Rest: 2min
3 rounds, 3:09, 3:08, 3:22.

Today did:
3:33
3:49
4:07

Last time did:
3:42
3:36
3:39

Time before was:
3:22
3:38
3:43

Time before that was:
3:29
3:47
3:50

2:32pb,2:39,2:53 AV compound (800m) 11.12.12

3:08,3:09,3:11 28.07.12 t/m @ 3% 15.5kph
2:43(pb),3:00,2:57 16.12.11
3:17,3:26,3:22 09.08.11 t/m @ 3% 13-16kph
3:27,3:40,3:41 24.01.11 t/m @ 3% 13-16kph

20/m/5'10/180

3x 800

2:15
2:25
2:30

right down my alley

M/31/6'1"/180
2:55
3:00
3:00