Handstand Walk Strength & Endurance
Warm Up (5 minutes)
2 Rounds
- 10 Arm Circles (big & small)
- 15s Headstand Hold
- 10 Pike Push-ups
Skill Work (50 minutes)
Phase 1: Pushing Strength
- 4×8 Strict Handstand Push-ups (or Box HSPU as a scale)
- 4×10 Z-Press with dumbbells
- 3×10 Trap Raises with a light plate
Phase 2: Endurance & Transitions
- 3x5m HS Walk (short breaks if needed)
- 3×10 Shoulder Shrugs in Handstand
- 3×3 Kick Up to Hold + 3 steps
Phase 3.WOD (20 min) – “Upside Down Battle”
For Time:
- 10 Wall Walks
- 20 HSPU
- 30m Handstand Walk or Bear Crawl
- 40 Box Jump Overs