Workout Description

Why This Workout Is Very Hard

Max freestanding handstand hold for time.

Benchmark Times for Handstand Hold

• Elite: >1:30
• Advanced: 0:45-1:00
• Intermediate: 0:20-0:30
• Beginner: <0:02

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Holding a freestanding handstand for max time is an extreme test of isometric stamina in the shoulders, triceps, upper back, and core. Mental focus and pain tolerance are also key.
• Strength (6/10): Requires significant relative upper body strength to support bodyweight inverted, and exceptional core strength for stability and balance without wall support.
• Flexibility (5/10): Good shoulder and wrist flexibility is crucial for achieving and maintaining a stable, stacked handstand position. Thoracic mobility also helps.
• Endurance (2/10): For max time freestanding handstand hold (20-min cap). Minimal cardiovascular demand, primarily a test of isometric strength, balance, and shoulder/core endurance.
• Power (1/10): Not a power-focused test. Emphasizes static holds and fine motor control for balance, not explosive movement.
• Speed (1/10): Not applicable in the traditional sense. The 'speed' is in how quickly one fatigues or loses balance.

Modality Profile

A pure gymnastics isometric hold.

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If you enjoy Handstand Hold, you might also like these similar CrossFit WODs:

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These WODs similar to Handstand Hold share comparable training demands, time domains, and movement patterns.