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Workout Description

For Time 100 yard Handstand Walk

Why This Workout Is Very Hard

Maximal effort handstand walk over a long distance demands elite balance, strength, and skill.

Benchmark Times for Handstand Sprint

  • Elite: <0:50
  • Advanced: 1:01-1:31
  • Intermediate: 2:01-2:31
  • Beginner: >4:30

Training Focus

This workout develops the following fitness attributes:

  • Stamina (8/10): Walking 100 yards on hands is an extreme test of shoulder, triceps, upper back, and core isometric and dynamic stamina. Maintaining balance and propulsion for this distance is a major challenge.
  • Strength (7/10): Requires exceptional relative upper body strength to support and propel bodyweight while inverted for an extended distance. Core strength is paramount for stability.
  • Speed (6/10): The goal is to cover the 100 yards as quickly as possible. This means efficient hand placement, minimizing breaks, and maintaining a consistent walking speed while inverted.
  • Flexibility (5/10): Good shoulder and wrist flexibility is crucial for achieving and maintaining a stable, efficient handstand walking position. Thoracic mobility also helps.
  • Endurance (4/10): For time: 100-yard handstand walk. While not primarily cardiovascular, maintaining a handstand walk for this distance requires significant shoulder and core endurance, and can be metabolically taxing due to sustained isometric/dynamic effort while inverted.
  • Power (2/10): Not a power-focused test. Emphasizes controlled strength, balance, coordination, and specific muscular endurance for handstand locomotion.

Modality Profile

A pure gymnastics workout focused on handstand walking.

Similar Workouts to Handstand Sprint

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

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

Training Profile

AttributeScoreExplanation
Endurance4/10For time: 100-yard handstand walk. While not primarily cardiovascular, maintaining a handstand walk for this distance requires significant shoulder and core endurance, and can be metabolically taxing due to sustained isometric/dynamic effort while inverted.
Stamina8/10Walking 100 yards on hands is an extreme test of shoulder, triceps, upper back, and core isometric and dynamic stamina. Maintaining balance and propulsion for this distance is a major challenge.
Strength7/10Requires exceptional relative upper body strength to support and propel bodyweight while inverted for an extended distance. Core strength is paramount for stability.
Flexibility5/10Good shoulder and wrist flexibility is crucial for achieving and maintaining a stable, efficient handstand walking position. Thoracic mobility also helps.
Power2/10Not a power-focused test. Emphasizes controlled strength, balance, coordination, and specific muscular endurance for handstand locomotion.
Speed6/10The goal is to cover the 100 yards as quickly as possible. This means efficient hand placement, minimizing breaks, and maintaining a consistent walking speed while inverted.