For TimeMetcon
Wicked Front Squat & Handstand Walk Crucible
3 Rounds
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
3 Rounds For Time:
50Handstand Walk
25 calRow
7Front Squat
↳ 185/135 lbs (84/61 kg)
Original WOD
3 Rounds For Time: 50' Handstand Walk 25/20 calorie Row 7 Front Squats (185/135 lbs)
Coaching Tips
Strategy
- 1Pace the handstand walk — focus on form rather than speed to avoid fatigue early on.
- 2On the row, maintain a steady rhythm; push hard but don't burn out before the squats.
- 3Consider breaking the front squats into manageable sets if the weight feels heavy, e.g., 4-3.
- 4Ensure efficient transitions between movements to minimize downtime and maximize your score.
- 5Stay engaged in your core throughout the front squat for better stability.
Safety Considerations
Technical Focus
Maintaining proper handstand walking position to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Focus on technique and breathing.)
Mobility:
- Shoulder Stretch - 30 sec
- Hip Flexor Stretch - 30 sec
- Wrist Stretch - 30 sec
Activation:
2 rounds- 20 sec Handstand Hold - 20 sec(Focus on body positioning.)
- 5 Front Squat (Empty Bar)(Practice form with an empty bar.)
- 10 cal Dynamic Row (light resistance)(Feel the rhythm.)
Scaling Options
Intermediate
Reduce weight and modify movements for manageable intensity.
- 1
front squat
Reduce weight by ~20%
Weight: 145/95 lbs (66/43 kg)
- 2
handstand walk
Perform bear crawls instead
- 3
row
Row 20/15 calories instead
Scaled
Substitute less complex movements and lower weights.
- 1
front squat
Reduce weight by ~40%
Weight: 110/75 lbs (50/34 kg)
- 2
handstand walk
Modify to wall walks or pike push-ups
- 3
row
Row 15/10 calories instead