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Tuesday

250204

Workout of the Day

80

Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

Post rounds completed to comments.

Compare to 220610.

Stimulus and Strategy
Today’s workout is a unique effort. It’s hard to measure or quantify the work being accomplished when we perform a static hold, but that doesn’t mean it isn’t challenging or productive. As you will see, static holds challenge the stamina of our muscles and our drive to mentally overcome negative thoughts. Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 20-30 seconds at a time. Rest as needed between movements and sets.

Scaling:
To reduce the complexity of the handstand hold, consider holding a pike position with your feet on a box or the floor. For the L-sit hold, bending your knees will make the movement easier. For the chin-over-bar hold, consider using a band or putting your feet on a box.

In case of injury or limitation, hold a single dumbbell overhead in place of the handstand hold. For the L-sit hold, perform a seated leg lift with one or both legs. For the chin-over-bar hold, use a pair of rings like you would to perform ring rows; pull the rings to your chest and hold at your chest.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
30-second pike hold with feet on a box
30-second squat hold
30-second L-sit hold with knees bent
30-second chin-over-bar hold

Beginner option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold

Coaching cues:
In the squat hold, challenge yourself to hold an active position. This means finding a bottom position where your back is neutral, knees are in line with your toes, weight is balanced in your feet, and your hip crease is below your knees.

Resources:
The Handstand Hold
The L-Sit
Plank Variations
The L-Sit at Home
Gymnastics Course | Hollow Body Position

Find a gym near you:
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Comments on 250204

80 Comments

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Jeff Chalfant
February 7th, 2025 at 12:01 am
Commented on: 250204

4 and 3/4 rounds with freestanding handstand and slightly bent leg pll L sits (or did I get 5+?) That became tough…

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Scotty McCartney
February 6th, 2025 at 1:39 pm
Commented on: 250204

M/53/5’11”/195

5rds + 10sec


that sucked! HS against wall. Chin over hold super hard (sets of 3). L-sits also tough (sets of 2).

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Scott Wiedmeyer
February 6th, 2025 at 4:17 am
Commented on: 250204

38 / M / 5'9" / 137lbs


Handstand against the wall

Tuck sits


Timer reset... Probably 4 and change in 20 mins. Finished 5 around 22 mins. Tuck sits were by far the hardest, and they were pretty "saggy" to boot, haha.

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Christy Carr
February 5th, 2025 at 1:26 pm
Commented on: 250204

modifications - hollow hold and banded chin-over-bar

7 rounds

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Kyungtaek Kang
February 5th, 2025 at 6:24 am
Commented on: 250204

CFHIM 3R 예쁜딸 사랑해

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Richard Foster
February 4th, 2025 at 11:59 pm
Commented on: 250204

6 rounds + 30 sec squat hold

Modified

Shoulder Press Hold x 35lb kbells

Squat hold

Ring bent knee l-sit hold

2 x slow pull up eccentrics

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Favo K
February 5th, 2025 at 1:42 am

Good subs, nice work!

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Derek Eason
February 4th, 2025 at 11:16 pm
Commented on: 250204

Rx 5 rounds + :25 L-sit


*Handstand Hold on Rings.

*Squat Hold Active.

*L-sit on Parallettes.

*Chin-over-bar Hold Pronated.


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Lincoln Kerger
February 4th, 2025 at 11:53 pm

Umm, HSH on rings and chinover hold pronated? You! Are! A! Beast!

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Jared Timmons
February 4th, 2025 at 10:47 pm
Commented on: 250204

10 min AMRAP

30 sec squat hold

30 sec rack hang hold


5+ rounds

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Matt Endsley
February 4th, 2025 at 10:45 pm
Commented on: 250204

Matt


4+:90


:30 hs stand hold on wall (unbroken)

:20 bent knee L hold on boxes (unbroken)

:30 squat hold (unbroken)

:20 chin over bar (:10-:10)


Holly


5+30 sec hs hold

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Favo K
February 5th, 2025 at 1:43 am

Nice job, both!

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Sam K
February 4th, 2025 at 10:16 pm
Commented on: 250204

Rx

HS and squat holds unbroken, L-sits from parallelets and over bar holds were very much broken up.

5 rounds + 45sec HS hold


220610

L-sits on ground hands in front of hips, back back less inclined each round. 7 rounds, but...I bet there was worse form than in 2025.


M/228lbs


Son (17/195lbs)

Rx other than the L-sits which were on the rings but not fully to horizontal, but harder than bent knees.

4 seconds short of 4 rounds


220610

Handstand holds/L-sits on ground, leaning back, hands back/Just dead hangs in place of chin overs: 6 rounds+ HS + Sq + 15sec Lsit

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Lincoln Kerger
February 4th, 2025 at 11:51 pm

Good work to both!

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Ricky Pedro
February 4th, 2025 at 9:44 pm
Commented on: 250204

M/38 212lbs


5rounds +60

1. Wall handstands

2.squat holds

3 bar tucked knee holds

4. Chin up (blue rogue band)


I can hold a handstand on a wall well, I just haven't practiced free handstand. Squat holds were good usually do those at martial arts. L sit holds are ok for few seconds but start to bother my lower back, not sure why, knee holds still kickass, and chin ups I used the small blue band from rogue, pullups strength is bad not due to grip but muscle fatigue lol these chin ups got broken up about 2 to 3 times during 30sec. I reset the clock after 30sec to get full rounds in, my rest in-between was 5-10sec. So I was pretty fatigued. Great workout!!

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Lincoln Kerger
February 4th, 2025 at 11:50 pm

Solid!

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Chris Jordan
February 4th, 2025 at 9:25 pm
Commented on: 250204

Intermediate +, L holds with knees bent


6+HS+20s Squat

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Lincoln Kerger
February 4th, 2025 at 11:49 pm

Nice work!

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Coastie Nick
February 4th, 2025 at 9:25 pm
Commented on: 250204

Rx’d (?) with HSH against wall:

6 rds + 30s HSH + 30s SH + 24s L-sit


220610: Intermediate w/ HSH against wall: 6 rds

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Lincoln Kerger
February 4th, 2025 at 11:48 pm

Great job my man!

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Favo K
February 5th, 2025 at 1:44 am

Nice, Rx'd & more than before!

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Jon Wilson
February 4th, 2025 at 9:17 pm
Commented on: 250204

Knees bent on l sits (from rings)

chin up grip on holds

4 rounds +:30 l sits

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Favo K
February 5th, 2025 at 1:45 am

Good work!

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Padraig Keane
February 4th, 2025 at 9:03 pm
Commented on: 250204

30 second Handstand against wall

30 second squat hold

30 second legs bent L-sit on Dip bar

30 second chin over bar


5 rounds and as for as 5 seconds on L-sit in 6th round.

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Favo K
February 5th, 2025 at 1:45 am

Well done!

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Bryn Haden
February 4th, 2025 at 8:43 pm
Commented on: 250204

7 rounds plus 30 seconds of a pike hold with feet on box. did hanging knee raise holds because i didn’t have anything else i could use.

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Favo K
February 5th, 2025 at 1:46 am

Great job!

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James Gentile
February 4th, 2025 at 7:00 pm
Commented on: 250204

Completed at the Y in the morning. Intermediate scale ish. Heels on wall for HS holds. Knee tucked holds on parallel bars. Had to break the chin over bars into 3 sets most rounds. The rest was fairly unbroken. Good workout, forgot how tough this was.


6 rounds + HS hold + 5 seconds of squat hold.


2022 - 6 rounds even. Similar scale but Lsits on the ground with one heel on the floor.

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Coastie Nick
February 4th, 2025 at 9:26 pm

For real, I forgot too. Nice work!

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Lincoln Kerger
February 4th, 2025 at 11:47 pm

Well done, and yes I forget as well!

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Lincoln Kerger
February 4th, 2025 at 6:57 pm
Commented on: 250204

Rx-, skinny band assisted COB holds on last 2 rounds, L-sits on bars (no rings), HS holds back to wall

4 rounds


Compare to 220610: 3 rounds (untimed and after a fitness test)


HS holds, squats and first L-sit unbroken - longest pole in the tent was the COB holds. Yup, more weaknesses exposed or re-exposed.

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Coastie Nick
February 4th, 2025 at 9:27 pm

Looks like an improvement, good job!

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Lincoln Kerger
February 5th, 2025 at 12:01 am

Or at least not a decline. Thanks dude.

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Favo K
February 5th, 2025 at 1:47 am

Definitely looks like an improvement as Coastie said, nicely done!

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Brian Hines
February 4th, 2025 at 6:47 pm
Commented on: 250204

Complete as many rounds as possible in 20 minutes of:

 

30-second plank hold

30-second squat hold

30-second hollow body hold

30-second dead hang hold

2sets for 6:50 sec

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Michael Arko
February 4th, 2025 at 6:36 pm
Commented on: 250204

HS heels touching wall

Squats to max depth

L sits on parallettes, knees bent (tuck hold)

Chin-up grip on chin holds


8 rounds


All segments unbroken except chins # 5-6-7 (~20s + 10s).

Chin hold hard, requiring active midline immediately after L sit. Whose idea was that??

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Lincoln Kerger
February 4th, 2025 at 6:58 pm

Great job!

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Coastie Nick
February 4th, 2025 at 9:28 pm

Awesome!

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Athanasios Bakogeorgos
February 4th, 2025 at 6:26 pm
Commented on: 250204

M50/77/179

rxd

6 rounds

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Lincoln Kerger
February 4th, 2025 at 6:58 pm

Well done!

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Nathan Shinn
February 4th, 2025 at 5:29 pm
Commented on: 250204

Intermediate option: Pike to Box. Beautiful workout!


4+30+30+30+10


Facebook Group for Mainsite Victims

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Lincoln Kerger
February 4th, 2025 at 6:59 pm

Almost 5, good work!

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Kristina Perry
February 4th, 2025 at 4:38 pm
Commented on: 250204

5 Rounds + 10 sec HS

HS on wall, squat hold, L -sit in rings. Alt switch grip on chin over bar.

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Lincoln Kerger
February 4th, 2025 at 6:59 pm

Awesome!

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Dave Schroetter
February 4th, 2025 at 3:37 pm
Commented on: 250204

M- 53/ 5'7 / 225

Intermediate scale - wall facing h.h., squat hold, L-sit hold bent knees, banded chin above bar hold(satan of the four)

5 rounds plus mvmnts. 1,2,3

took an extra 1:19 to finish round 6

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Lincoln Kerger
February 4th, 2025 at 7:00 pm

Good work, especially finishing out round 6!

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Favo K
February 5th, 2025 at 1:50 am

Nice work! Thankfully I finished the last hold as the timer struck 20:00; not sure I'd have had a finisher round in me on this one!

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Madelina Tuinder
February 4th, 2025 at 3:18 pm
Commented on: 250204

8 rounds


*Handstands against the wall and banded chin over bar holds

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Favo K
February 4th, 2025 at 3:29 pm

Great work! That's a lot of rounds!

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Lincoln Kerger
February 4th, 2025 at 7:00 pm

Well done!

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Madelina Tuinder
February 4th, 2025 at 10:26 pm

Thank you!

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Charles Meyers
February 4th, 2025 at 2:28 pm
Commented on: 250204

Complete as many rounds as possible in 20 minutes of:

30-second pike hold with feet on a box

30-second squat hold

30-second L-sit hold with knees bent

30-second chin-over-bar hold used band

5- rds

Comment URL copied!
Lincoln Kerger
February 4th, 2025 at 7:01 pm

Great job getting that intermediate work in!

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Favo K
February 5th, 2025 at 1:51 am

Very nice!

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Jonathan Elmore
February 4th, 2025 at 2:28 pm
Commented on: 250204

7 rounds


Squats on wall/balance board thingy

L-sits mostly Straight leg

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Favo K
February 4th, 2025 at 3:30 pm

Nice work! Plus extra core points for the stability board!

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Lincoln Kerger
February 4th, 2025 at 7:01 pm

Very well done!

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Coastie Nick
February 4th, 2025 at 9:28 pm

Very nice!

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John Clarke
February 4th, 2025 at 2:28 pm
Commented on: 250204

Chin-over-bar hold short of 6 full rounds.


COB hold much more taxing than I was ready for.

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Favo K
February 4th, 2025 at 3:30 pm

Excellent job!

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Lincoln Kerger
February 4th, 2025 at 7:02 pm

Good work!

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Favo K
February 4th, 2025 at 2:09 pm
Commented on: 250204

6 rounds

Scaled: HH against wall (wall facing)

Squat hold (Rx)

L-sit with bent legs

Chin over bar (band assisted)

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Lincoln Kerger
February 4th, 2025 at 7:02 pm

Excellent, Favo!

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Coastie Nick
February 4th, 2025 at 9:29 pm

That’s great!

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Luis Oliveira
February 4th, 2025 at 1:56 pm
Commented on: 250204

Free hs hold

6 rounds

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Favo K
February 4th, 2025 at 2:12 pm

Awesome work!

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James Gentile
February 4th, 2025 at 7:00 pm

Great job with the freestanding HS holds.

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Lincoln Kerger
February 4th, 2025 at 7:02 pm

That's dope!

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Aleksandr Sneg
February 4th, 2025 at 1:45 pm
Commented on: 250204

M 50/180cm/75kg


Intermediate option w/ Handstand hold against the wall


5 rounds + HH + SH + LSH

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Lashaw Towles
February 4th, 2025 at 12:22 pm
Commented on: 250204

7 rounds

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Favo K
February 4th, 2025 at 2:11 pm

Excellent!

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Kris Walenty
February 4th, 2025 at 10:44 am
Commented on: 250204

6 rounds

Handstand at the wall.

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Favo K
February 4th, 2025 at 2:10 pm

Well done!

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Lincoln Kerger
February 4th, 2025 at 7:03 pm

Nice!

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Marco Rossi
February 4th, 2025 at 9:19 am
Commented on: 250204

M-43/178/77kg:

5 round (handstand hold at Wall, chin over the bar Gold with band).

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Favo K
February 4th, 2025 at 2:11 pm

Nice!

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Vito Zolota
February 4th, 2025 at 8:08 am
Commented on: 250204

M/50-54 👨🏻‍🦳

Subbed dead hang hold

6 rounds

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Favo K
February 4th, 2025 at 2:10 pm

Great job!

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Gavrilo Nikolic
February 4th, 2025 at 6:00 am
Commented on: 250204

Beginner option:

Complete as many rounds as possible in 20 minutes of:

30-second plank hold

30-second squat hold

30-second hollow body hold

30-second dead hang hold


6 rounds

should have went for the intermediate one

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Favo K
February 4th, 2025 at 2:10 pm

Still, all good static hold subs. Nice job!

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