For TimeGymnasticsBenchmark05:00
Games 21.8
Gymnastics
Solo
Workout Details
For Time
05:00
For Time:
Handstand Walk
Time Cap: 5 Minutes
Coaching Tips
Strategy
- 1Focus on keeping the body tight and controlled during the walk.
- 2Use a wall for support if necessary, but aim to balance independently as much as possible.
- 3Break the distance into manageable sections to maintain a steady pace throughout the WOD.
- 4If you struggle with movement, take micro-rests to reset your position before continuing.
Safety Considerations
Technical Focus
Monitor shoulder position and wrist alignment to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 10 each direction Arm Circles
- 10 each direction Wrist Rolls
Mobility:
- 30 sec Shoulder Stretch - 30 sec(Focus on flexibility.)
- 30 sec Wrist Stretch - 30 sec(Ensure wrists are warm.)
Activation:
2 rounds- 3 Wall Walks(Focus on controlling the movement.)
- 20 sec Handstand Holds (using a wall)(Engage core and shoulders.)
Scaling Options
Intermediate
Reduce the distance of the handstand walk by 50%.
- 1
handstand walk
Handstand Walking (50% distance reduction)
Scaled
Walk on hands with feet support or perform a bear crawl 10-15 ft instead of handstand walking.
- 1
handstand walk
Bear Crawls or Handstand Walking with wall support