For time:
1-minute handstand hold
50 AbMat sit-ups
1-minute handstand hold
40 AbMat sit-ups
1-minute handstand hold
30 AbMat sit-ups
1-minute handstand hold
20 AbMat sit-ups
1-minute handstand hold
10 AbMat sit-ups
Post time to comments.
Stimulus and Strategy:
Today’s workout is a midline clash. Expect the two movements to interfere with each other, and the accumulation of volume will make this effort more challenging. With that in mind, choose an option for the handstand hold that allows you to consistently hold for 20 seconds or more. The prescribed variation of the handstand should be completed with your back to the wall.
Scaling:
Reduce the time of the handstand holds and the reps of the AbMat sit-ups.
To reduce the complexity of the handstand holds, perform pike holds with your feet on a box or with your feet on the ground. In case of injury or limitation, for the handstand holds, perform plank holds. For the AbMat sit-ups, perform feet-anchored sit-ups.
Intermediate option:
For time:
30-second handstand hold
50 AbMat sit-ups
30-second handstand hold
40 AbMat sit-ups
30-second handstand hold
30 AbMat sit-ups
30-second handstand hold
20 AbMat sit-ups
30-second handstand hold
10 AbMat sit-ups
Beginner option:
For time:
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
Coaching cues:
When you are holding the handstand, press through your hands, squeeze your triceps, and brace your midsection.
Resources:
The Handstand
The AbMat Sit-Up
Handstand Hold Progressions
Find a gym near you:
View the CrossFit map
Comments on 250908
255 Comments
M/56 👨🏻🦳
Rx’d TT -> 15:17
18:40 Rx'd
Redo: 16:55 Rx'd
17:46
rx
25:46 - Rx’d
25 lbs dumbbells
19:56
Nvm - wrong WOD - thought I was posting on 251004.
13:29
M44, Rx, 11:47
M/5'8"/29/175lb
CrossFit AFK
13:44 - Sc (Strict Sit-ups on the AB-Mat, unbroken HS back to wall hold)
M/52/175lb Getting back into CF
50-40-30-20-10 abmat situps
:30 plank hold to begin each set
14:22
Intermediate- 11:59
.30 HS holds
50, 40, 30, 20, 10 sit-ups
14:17
Pike handstand hold on 24" box
HS holds: 60, 55-5, 40-20, 40-20, 35-25
39 / M / 5'9" / 140lbs
30-second holds
29:58
Easily could have done Rx holds... those were just a break in between the onslaught of sit-ups. I did those strict, i.e., "with as little momentum as possible," as suggested by the video. Unclear whether that was the intent from HQ today, though I'm guessing not.
Rx 15:09
22:04 Rx
10:18 scaled.
30 sec. Holds
M/39/6’/177#
15:42 Rx
Deo gratias
Rx 10:26
18.12 rx
abmat sit ups
31:11 in Webster CG NY.
Abmat sit-ups as rx’d, subbed 50,40,30,20,10 SP with 75lb bar for HS holds. SP were alternating between front and back of head.
Post-WOD – CrossFit.com 250908 (Intermediate)
Time: 15:38 ✅
First two sit-up rounds broken (30/20 and 20/20), but finished last 3 rounds unbroken 💪🔥.
Felt full of energy — could’ve easily extended the handstand holds 10–15 seconds each round.
Today proved once again: the body delivers when discipline never fails.
Beast Mode on, legacy in progress.
https://youtube.com/shorts/-oXo2nz-ccw
M29 (that's my 15th WOD here)
Intermediate, total time: 12:40
Intermediate = 14:04
Injury adaptation to 250m rows and 50-40-30-20-10 abmat sit-ups
16:30
Each row about 1:02-1:05 and 15 cals
62/5'8"/157
For Time: 14:36
*Did Plank Holds instead of Handstand Holds
Male 48 90kg
17.01 hand stand on box
Normal floor sit ups
Pulled left hamstring Sunday morning 9/6/25
Home gym no kids
16:43
Fun 🎊
54 year old Male
R1-3:04
R2-3:31
R3-2:46
R4-2:13
R5-1:50
Unbroken on Handstand all rounds except 2nd round accidentally fell off
M44 / 96kg
Intermediate option in 15 min 30 s
30 sec holds
11:36
M/40/185
13:28 RX
13:48 Rx
Broke up hsh into 2 sets with 10 to 15 sec breaks in between. Ab mat was unbroken
-RX: 13:00
14:38
Rx +
Ghdsu sub for abmat
tiempos de ronda
R1 | 03:13 |
R2 | 03:24 | +11 s
R3 | 03:32 | +8 s
R4 | 03:07 | -25 s
R5 | 02:37 | -30 s
Ø 03:10
Tiempo restante: 00:01 = 15:54
For time:
1-minute handstand hold
50 AbMat sit-ups
1-minute handstand hold
40 AbMat sit-ups
1-minute handstand hold
30 AbMat sit-ups
1-minute handstand hold
20 AbMat sit-ups
1-minute handstand hold
10 AbMat sit-ups
M/36/215#/73”
Rx 9:58
RX 19:36
Rx 18:05
had to break up the last two rounds of holds into about 20 seconds on, 40 off
Beginner
Elevated pike hold 30sec
12 AbMat sit-ups
9:30
Intermediate 10:03
TTB instead of sit-ups
50-40-30-20-10 sit up
+ 30 sec HS unbroken (×5)
15:04
Handstand Holds Unbroken
12:57 intermediate
Used parallettes for hold due to wrist injury. Had to break up holds - but accumulated 30 sec each round.
Rx 12:45
*All Handstand Holds Unbroken.
**Those Sit-ups were rough!!!
Awesome job, yeah they were rough!
15:50
55M
11:45 Rx
M 55/210/6’
14:21 as rxd.
:20 HSH
40 SU
:20
30
:20
20
:20
10
First day doing wod in years.
intermediate, flat situps
20:01
13:54 Rx
Rx
13:20
Son(17)
0:45 holds with abmat situps as Rx
15:00
56 yo M/ 5'9"/ 147 lbs
14:18
as Rx'ed
20:01 “wall is lava” variation, so basically free standing HS. Didn’t use abmat as they have been irritating my back- heels over 70lb anchor. Rx’d times and reps. Shoulder pump/burn!!!
Dad(69): 12:31 beginner scale but with feet on ground and at least double the time/reps on round 1 . Final round 30 sec pike hold with feet on a 12” box!
46/176cm/172lbs
Oh yeah strict sit-ups too.
Rx’d: 13:31
Bro… abs…..
M/ 42y/ 175lbs/ 68”
He’ll yeah, amigo!
Awesome @ Rx!
As rx'd, 12:24.
Unbroken. After heavy deads.
52m/5'10"/185
Nice!
M/ 40 215lbs RX
17:13. Abs cramped up so bad they even hurt on handstand holds
12:08 Rx
neat combo
Rx
Holy smokes! Tailbone 🍒
16:19
Awesome!
Very well done!
that was humbling. This is why I keep doing a CrossFit WOD 5 x a week and consistently show up.
Intermediate handstand assisted by a wall walk to get into position.
13:28
Great job!
Rx 14:24
Too slow switching from sit-up back to handstand.
All segments unbroken except 40 sit-ups (15/25).
16:55
Intermediate option:
For time:
30-second handstand hold
50 AbMat sit-ups
30-second handstand hold
40 AbMat sit-ups
30-second handstand hold
30 AbMat sit-ups
30-second handstand hold
20 AbMat sit-ups
30-second handstand hold
10 AbMat sit-ups
Rx-ish. Don’t own a abmat. Subbed in decline sit-ups @ 20° incline.
11:28
Well done!
9:51 with freestanding handstands
That is amazing!
Great work!
Super impressive! Nice work!
Great job!
Beginner option:
For time:
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
12 minutes 11 seconds
started with 220 rope skips
finished with 60
Brutal workout for a newbie.
M- 54/5'7 / 225
Intermediate athlete/scale
DBD today's workout- all wall facing hs holds (all unbroken) all butterfly ab mat s.u. 14:04
eyes feel like they are going to pop out of my head
All hand stand holds were for a minute unbroken, I apparently didn't read the:30 int. Scale
Great job, Dave!
All unbroken?! That’s fantastic!
Great job!
Awesome job 👍🏼
Fantastic!
Excellent!
Tougher than it looks
Great job and I agree 👍🏼
Concur, good work!
10.48
Wall walk hold (handstand chest facing wall)
Awesome sauce!!!!
RX 13’01
Great job 👏🏻
intermediate option
Well done 👍🏼
intermediate option, 12'50''
Awesome!!!
1minHSH UB
50AbSU - 3:03
1minHSH UB
40AbSU - 2:40
1minHSH UB
30AbSU - 2:30
1minHSH UB
20AbSU - 2:06
1minHSH (40/20)
10AbSU - 2:00
Solid work 👍🏼
Rx 21:50
That was not good but kinda knew it wasn't going to be going in. I thought about what my priority should be, overall time or getting in the full HS hold work. HS holds - overall upper body strength and stamina really - are not in my wheelhouse so I opted for the full workload and in a way threw out the timer. Holds were all done back to wall with a little bit of time free standing, and all hold periods were broken twice save the first one (broke once).
I think it's smart to get that skills work in without worrying about time & you definitely did that! Especially impressive getting the freestanding time in! Nice!
Great job Lincoln, kudos for focusing on the intended work and skill. You got a lot of solid work done 👍🏼👊🏼💪🏼
Great job going Rx!
Rx reps & times but wall assisted & facing HSH, Ab mat sit ups were butterfly, all UB
11:19
Excellent job as usual, Favo!
Way to go Favo !!!! Beast mode 🔥🔥🔥
Fast!
Yahoo!
14.23
1 min hs holds
25,20,15,10,5 sit ups
Great work!
Rx 15:20
Excellent!
13:57
Beginner option:
For time 7:33
M- 54/5'7 / 225
Intermediate athlete/scale
DBD- 25096- scaled 20 65# P.S.
10:06
Nice job, Dave!
& DBD too!
That's awesome, especially with doubling up today and even a scaled version of 250906!
M/36/210/6’2”
12:23 Rx’d
Well done 👍🏼
M/56/67”/150#
10:04
11:18 **
For time
1 min hs hold
50-40-30-20-10 ab mat sit ups.
** Did an extra hs hold at the end I couldn’t remember if the workout ended on sit-ups or with hs hold. This Because Bob moment brought to you by lack of sleep, Coastie Nick and the entire team responsible for amazing main site programming.
Round times
R1 | 02:33 |
R2 | 02:25 | -8 s
R3 | 02:04 | -21 s
R4 | 01:46 | -18 s
R5 | 01:26 | -20 s
R6 | 01:04 | -22 s
Ø 01:53
Great job! I love the "Because Bob" moment. I have those a lot !!!
Very well done!
BB moment highly relatable! I did the same on Saturday!
That's right just BB, crushed another one!
Because Bob! 😂 Great work, that’s a good time!
13:29
1:00, 1:00, :40, :40, :30
Way To push yourself!!!
45-60 second holds
Great job 👏🏻
Rx 15:18. Slow sit-ups
Way to put the work in!!!
Good scale! I'll be using this a little later 👍🏼👊🏼💪🏼
Good work 👍🏼
Did the wrong warm-up 4 Rds of x 25 for time
• 25 GHD Sit-ups
• 25 P/Us
• 25 Air Squats
RX plus on GHD machine: 18:51
You still put in some solid work 👍🏼
Rx
12’35”
Very nicely done 👍🏼💪🏼
Fantastic!
GHD’s
15:47
Good scale and great job 👍🏼!!!
Good job 👍🏼
16:36
Excellent!
Free HSH
11:50
Amazing! Great job!
That's awesome!!!free standing is not in my wheelhouse, but the intensity of that must be through the roof!!!🔥🔥🔥
Free HS holds is stud territory bro especially with that total time
Excellent, Luis! Great upper body & core strength for that!
That's dope, Luis!
Next level!
What!?!?
You must be a Gymnast!!!
Madness! Wayto go!
Haha xD thx guys
Good work 👍🏼
Nice!
unbroken abmat push ups
12:47
Solid work, way to go!!!!
Rxd in the garage gym. No abmat, used a folded towel.
11:53.
all HS unbroken. Got pretty tough the last couple rounds.
James that's awesome!!!! Love the mat adaptation 👍🏼👊🏼💪🏼
Fantastic job!
Hell yeah, James!
Awesome! Unbroken!
Outstanding!
RX 14:36
Nicely done!
Inter.
13:10
No abmat
HS Holds UB
Intermediate 11:43
12:15
Row erg
1km - 4:18
Nice work + extra!
Great work!
Rx 12:23
Awesome!
Intermediate
13’ 39”
19:48
16:41
22:41
10:24
M34
Did pike holds for 1 min
Rx 12:24
14:46
Notes: didn’t manage to hold 1 min handstand. Broke it i to about 3 sets per round and accumulated 1 min at a time. Hard to say if it was exactly 1 min total or not with time lost in kicking up and coming down. Did a bunch of handstand skill work for my warm up. Situps were way harder than usual.
You put in a lot of good work, nice job!!!👍🏼 💪🏼
Great job adding in extra skill practice too!