2018 Handstand Walk
Workout Details
For Time:
Then, Handstand Walk through the following obstacles:
Coaching Tips
Strategy
- 1For Double-Unders, stay relaxed, use wrists to rotate the rope, and focus on timing. If you're struggling, consider switching to single-unders to build confidence.
- 2Plan your handstand walk strategy: break the course into manageable segments and maintain tight core engagement throughout the obstacles.
- 3Practice balance and control when maneuvering through the slalom and obstacles, remain aware of your body positioning to prevent falling or instability.
- 4If fatigue sets in, take a moment to breathe and reset before attempting more challenging obstacles, especially the stairs and parallel bars.
Safety Considerations
Technical Focus
Maintain a straight body position during handstand walks to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 mins Jump Rope - 2-3 mins(Perform at a comfortable pace.)
Mobility Work:
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe for improved shoulder mobility.)
- 10 Wrist Stretch - 30 sec(Stretch wrists to prepare for weight-bearing on hands.)
- 10 Hip Openers - 30 sec(Focus on dynamic movements to loosen hip joints.)
Activation Drill:
2 rounds- 10 PVC Shoulder Press(Focus on locking out at the top.)
- 30 sec Handstand Holds(Kick up or use wall for support.)
Scaling Options
Intermediate
Reduce weight or modify movements while maintaining intensity.
- 1
heavy rope double unders
Single-Under Jump Rope
- 2
pylon slalom
Reduce number of pylons or use shorter distance.
- 3
ramps
Walk instead of run up ramps.
- 4
stairs
Use handrails for support during ascent.
- 5
parallel bars
Modify grips or perform push-ups instead.
Scaled
Focus on fundamental movements to ensure safety and control.
- 1
heavy rope double unders
Jumping Jacks instead of Double-Unders.
- 2
pylon slalom
Practice at a walking pace without obstacles.
- 3
ramps
Step up and down, no running.
- 4
stairs
Step over with two feet instead of walking.
- 5
parallel bars
Perform incline push-ups on a lower surface.