7/30/2025

Gymnastics: Handstand Walk/Hold

EMOM 10
Level 1:
Even minute: 30 seconds of wall walks to a height of comfort level
Odd Minute: Double KB Overhead Static Hold [light weight]

Level 2:
Even minute: 30 seconds of wall walks with OPEN standards [hands on the line]
Odd Minute: Double KB Overhead Static Hold (53/35 lbs)

Level 3:
Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds]
Odd Minute: Double KB Overhead Static Hold (70/53 lbs)

MVP Arena

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8... reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
Wall Walks
-rest 2:00 between sets-
Score is total reps of Bar Muscle Ups and Wall Walks in each set.

Independence
3 sets:
5:00 AMRAP
400m Run
into 1, 2, 3, 4… reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
2, 4, 6, 8…..
Wall Walks
-rest 2:00 between sets-

Liberty
3 sets:
5:00 AMRAP
300m Run
into 2, 4, 6, 8… reps in remaining time of:
Jumping Pull Ups
Inchworms
-rest 2:00 between sets-

• Target number of reps each set: In the round of 8

• Minimum number of reps before scaling: Into the round of 6