For TimeMetconGymnasticsBenchmark04:00
2018 Handstand Walk
Gymnastics
Solo
Workout Details
For Time
04:00
For Time:
50Double-Under
Heavy rope
Handstand Walk through Obstacles:
Handstand Walk
Pylon Slalom
Handstand Walk
Ramps
Handstand Walk
Stairs
Handstand Walk
Parallel Bars
Coaching Tips
Strategy
- 1Break the double-unders into manageable sets (e.g., 25-25) if fatigue sets in.
- 2For the handstand walk, focus on balance and controlled movement rather than speed.
- 3Use a strong kick to initiate the handstand to maintain momentum through obstacles.
- 4Ensure to engage your core throughout the handstand walk to maintain body alignment.
- 5Practice progressive handstand walking leading up to the WOD to build confidence.
Safety Considerations
Technical Focus
Ensure proper handstand form to avoid shoulder and wrist strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 2 min
Mobility Work:
- Shoulder Stretch - 30 sec each side
- Wrist Extensor Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
Activation WOD:
2 rounds- 5-10 sec holds Panting Handstand Holds(Focus on body alignment)
- 20 Single-Under Jump Rope(Build rhythm before double-unders)
Scaling Options
Intermediate
Reduce the double-unders to 30 reps and modify the handstand walk to walking on a line.
- 1
double under
Reduce to 30 single-unders if unable to double-under
- 2
handstand walk
Do regular walking or walking with hand support
Scaled
Reduce double-unders to 20 reps and progress to knee push-ups instead of handstands.
- 1
double under
Reduce to 20 single-unders or 30 seconds of jumping
- 2
handstand walk
Perform 5-10 knee push-ups instead of walking