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 250204.
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. 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:
Reduce the duration of the workout, or the duration of each hold.
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 one or two dumbbells 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
The L-Sit
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Comments on 250512
97 Comments
intermediate
4 rounds plus 27 seconds - Rx’d
5 rounds RX
M/40/5'9"/192
W. 2 x 30 heavy rope skips, CFWU
M. 4 rounds Intermediate not rxd
Heels elevated squat hold
TRX row holds
A.s.Lateral Box Shuffle 2 x 30secs
Ring Rows 2 x 10,s 31X1
M/55 👨🏻🦳
L-sit on parallel bars
5 rounds
Do not thought I would rest during HS
30 sec squat
20 sec tuck
30 sec ring pull
5+ rounds
M50/78kg/179cm
6 rounds
handstand on the wall
L-sit bent knees
5 rounds and 20sec of chin over bar
wall handstand
floor L sit
0:15 chin over bar
5+hs & squat
TABATA for 31 Rounds:
•30sec work/ •10sec Transition Time:
20min: 30sec
•Handstand Hold against wall
•Squat Hold
• L-sit hold w/bent knees
• Dead Hang
Over by 45 seconds
5 rounds
38 / M / 5'9" / 140lbs
Handstand against the wall
Tuck sits
5 rounds
Unbroken except for tuck sits, which were pretty ugly.
5 rounds with parallelettes and bent leg L hold, and rings for the pullup hold last night.
Wall facing HSH
Squat hold
Seated single leg raise or standing single leg raise
Chin over bench hold
Almost 7 rounds
slight improvement from last time
changed to wall facing, everything else same
squat, :15/leg floor l-sit, supinated chin over bar
Hsh con punta del piede che cercava contatto con la parete
L-sit hold con gambe leggermente flesse
Il resto come da prescrizione
8 round + 30” hsh + 30”squat + 10” L-sit
7 rds
5 +15 sec Rx
4 Rounds - RXd
L-sit hold sempre em 10segundos
Rx-HS and squat holds unbroken, L-sits from parallelets and over bar holds were very much broken up.
5 rounds + 45
250204
Rx-same
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.
Daughter (15)
250512 Beginner
Scaled 6 + 25 s box pike stand
20” box pike handstand
hollow hold
chin hangs feet on ground a bit
30-second pike hold with feet on a box
30-second squat hold
30-second L-sit hold with knees bent
30-second dead hang hold
5 rounds untimed, knees bent and skipped the squats this time round
This was great, a real shoulder burner
Nice work!
M/35/210#/73”
Rx 7 rounds
Awesome job!
20min AMRAP
:30 DB OHH (35lb’s)
:30 Squat Hold
:30 L-Sit Hold
:30 Ring Row Hold
Total: 5rds + :30 DB Hold + :30 Squat Hold + :20 L-Sit Hold
Rx’d *with HSH against wall: 7 rds + 4s HSH
All movements unbroken first round, then L sit started to break, then CoB hold in later rds. Admittedly, the L-sit gets a bit obtuse toward the end. Forgot how sneaky tough this one is. Getting out of breath and barely moving at all.
250204: 6 rds + 30s HSH + 30s SH + 24s L-sit
220610: Intermediate w/ HSH against wall: 6 rds
Beast! Fantastic job, bro!
Great job & nice improvements each year!
30 sec pike hold on box
30 sec squat hold
30 sec hollow body hold
30 sec chin over bar hold
score. 5 rounds plus 30 seconds
M50/78kg/179cm
5 rounds + handstand hold
Intermediate 5 rounds plus 3/4
This is an incredible performance on this workout 13 years ago (not me)
https://youtu.be/MsdT7B72wGY?si=u4TpQ6OtgQyItDSJ
Wl: squat snatch
St: - back squat
- bench Press
- deadlift
WOD: 20' amrap:
- 30'' handstand hold (at Wall)
- 30'' squat hold
- 30'' hollow body hold
- 30'' china over bar hold (with band)
Total 6 round
5 rounds +30+30+30, finished round 6 in 21:02. Modified. 100 BB OH hold, 100 BB row hold.
Nice work!
Modified/scaled the COB holds to a mix of heavy band assisted COB and chest to TRX row hold, otherwise Rx
5 rounds
250204: Rx-, skinny band assisted COB holds on last 2 rounds, L-sits on bars (no rings), HS holds back to wall, 4 rounds
220610: 3 rounds (untimed and after a fitness test)
HS holds were again back to wall and UB until round 5. Squats were active hold and UB. L-sits on bars, first 2 rounds UB. Tested out the left shoulder in warm-up: still hurt in a pull from the overhead so scaled that significantly - just gotta be patient with it.
Good job bud! Hope that shoulder gets better.
Nice work! With Coastie on hoping the shoulder gets better!
Impressed to see so many folks over 6 rounds. Lots of good performances today.
Back squats 5-10-5-10-5
165-165-185-170-190#
Today's workout: intermediate scale
Piked handstand holds, feet on a 24" box
Actively held squat holds
h-sit holds using rings
Chin over bar holds
4 rounds in 18:30...stopped there, as the back started to complain about all the isometric holds. Done for time, but I didn't rush from hold to hold, taking time for stretching.
The squat holds were interesting. Nice to feel how a squat bottom should look and feel.
All holds unbroken except for the chin over bars, which were broken 3x each round...R1 and 4 were 15-10-5, R2 and 3 were 10-10-10.
62/5'8"/157
Jim that's a great job, right there with you on the chin over bar holds!!!
220610: 4 rounds + 30 sec h-sit hold. Handstands (feet on wall) vice piked
131215: 5 rounds + 10 sec handstand hold
Nicely done, Jim!
Great work, bro
Very nice work! Isometric work is definitely deceivingly tough!
HS heels on wall, tuck holds on parallettes (not L)
8 rounds + 18s HS
last time 8 rds flat
Awesome!
2.5 mile ruck in 20# plate carrier pre WOD
AMRAP in 20
30-second HH-wall facing assist
30-second squat hold
30-second L-sit hold-bent eg
30-second chin-over-bar hold-to dead hang
7 rounds + :30 HH, :30 squat :15 L-sit
(finished :15 Lsit & :30 COB 2 DH at 20:45)
Compare to 250204: 6 round even, same set-up, except COB were band assisted.
way to take a challenging workout and up the ante with the ruck!!!! Great as always 👍🏼
Nice job Favo. I think wall facing is far harder than back to wall, since you have to wall walk into position.
Way to go, Favo!
Great improvement!
Thanks, guys! @Dave, I'm attempting 100 miles in May in support of a foundation for running safety & overlapping that with @least 1 mile per day in May in support of a mental health awareness foundation.. Murph will comprise some mileage too!
@Jim, I kick up into wall facing from close to the wall, croissant style, so less walking, but I'm not flush to it yet.. I'm scared of going the opposite way. Years of riding dressage & show jumping have left my shoulders a bit unstable & prone to subluxation, so I baby them!
Pike on box hold
Squat hold
Plank
Chin above bar with box
Well done 👍🏼
Great job!
Nice work!
M- 54/5'7 / 225
Intermediate athlete did 250510, RX'd- 95# touch and go all 5 rounds- 2:50/2:50/2:54/2:51/2:55
Then today's (shoulders are toasted)3 rounds RX'd, then rounds 4,5 subbed dead hang, plus :30 handstand hold, plus :30 squat hold, took an extra 1:14 to finish round 6 with bent leg knee raise hold and dead hang.
That's a lot of work on a Monday! Nice job...though I think HQ is gonna spank us with a tough workout tomorrow, after this!
Awesome job, Dave!
Excellent job Dave! Especially going Rx for those rounds after the 1st workout!
Beginner option:
6- rds plus Plank,Sq hold,hollow
Nice job Charles👍🏼
Handstand on wall
Squat
Hollow body
50# dumbbell hold
7 rounds Handstands and squat against wall
2 mile jog pre wod
Wow!!! Great job 👍🏼👊🏼
Very well done!
Awesome work!
Intermediate +
AMRAP in 20 minutes of:
30-second handstand hold against wall
30-second squat hold
30-second Knee Tuck hold
30-second chin-over-bar hold
7 rounds
Awesome job!!!!
Great!
30 second handstand 1 foot supported
30 second squat holds rx
30 second L holds (trying to hit parallel, mostly unsuccessful lol)
30 second chin over bar hold rx
Some weaknesses shown for sure
Good work!!!
20 minute AMRAP (intermediate):
30-second pike hold with feet on a box
30-second squat hold
30-second 1-legged L-sit holds (:15 each leg)
30-second chin-over-bar hold
7 rds
3x10 back extensions QS
Way to go!!!!
Freestanding HS hold
Active squat
h-sit hold, occasionally straightening one or both legs
Chin-over-bat alternating grips
7 rounds + hs hold and squat hold
Great job. Chin over bar kills me 😬 I should try alternative grips!!!!
Intermediate. Hs holds with 1 foot on wall. L sit tuck holds. Rest RXd.
6 rounds + HS + squat. 3 seconds leftover. Chin over bars broken into 3 sets except round 6 when I needed 4. Easily the hardest part.
250204- 6 rounds + HS + 5 seconds squat hold (same scale)
202. W - 6 rounds even. (L sits on floor with 1 foot assist)
Nicely done James 👍🏼👊🏼
M52/177/ 77
20:33 min of 7 rounds
Intermediate option:
130-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
Nice work 👍🏼
handstands were wall-assisted but mostly free, L-sits on parallets, mostly 10s + 4x5s.
The programming in tha last few months was/is superb!
Well done 👍🏼
6 rounds
handstand wall assit
squat hold
hollow hold
banded chin over the bar hold
Awesome job!!!
Handstand wall assist
Squat hold
L-sit hold bent knees
Chin over bar hold
6 rounds
Way to go!!!
planned to 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 dead hang hold
After 3rd round, had to replace L-sit with hollow body hold
did 8 round in total
That's an awesome effort!!!