3 rounds for reps of:
On a 90-second clock:
50-foot handstand walk
Max-reps knees-to-elbows
Rest 90 seconds
On a 90-second clock:
50-foot handstand walk
Max-reps walking lunges
Rest 90 seconds
Post total reps to comments.
Stimulus and Strategy:
Today, you'll take on bodyweight couplet intervals. Find a handstand walk variation that allows for at least 30 seconds to perform the bodyweight movement each round. Shoot for at least 30 seconds to perform max reps, aiming for at least 6 knees-to-elbows and 10 walking lunges each round. If you are close, but inconsistent, with handstand walking, consider still attempting the Rx'd variation for the workout, but move on to the next movement with at least 30 seconds remaining in the interval. Have fun today!
Intermediate option:
3 rounds for reps of:
On a 90-second clock:
25-foot handstand walk or 20 alternating shoulder taps
Max-reps knees-to-chests
Rest 90 seconds
On a 90-second clock:
25-foot handstand walk or 20 alternating shoulder taps
Max-reps walking lunges
Rest 90 seconds
Beginner option:
3 rounds for reps of:
On a 1-minute clock:
50-foot bear crawl
Max-reps hanging knee raises
Rest 2 minutes
On a 1-minute clock:
50-foot bear crawl
Max-reps walking lunges
Rest 2 minutes
Resources:
The Handstand Walk
The Kipping Knees-to-Elbows
Pike Shoulder Taps
Plank Shoulder Taps
The Bear Crawl
The Kipping Hanging Knee Raise
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Comments on 260109
77 Comments
20-22-27 on knees to elbow
105’-110’-115’ lunges
Long day/Late night... SO many high reps today, all! And you handstand walkers are next level! Great work everyone!💪
Beginner. Forgot to count hanging knee raises and lunges 🙃
3 x 90 secs, 20 pike pushup shoulder taps, k2e for reps / wl for reps
k2e 15, 15, 12
wl 30, 30, 30 (~ 75 feet each)
Reps: 155
Rx 190 reps — 28/40/23/40/23/30
M/34/5’9”/175#
Rx 288 reps
*Knees to Elbows: 35-34-33 reps
*Walking Lunges: 60-63-63 reps
*All Handstand Walks Unbroken!
You da man, Derek, you da man!
Running lunges? That’s flying!
158 reps. Subbed 50ft HSW =5 wall walks (since by open standard 1WW=5ft up +5ft down). All WW under 45s. K2E 18/19/18. Lunges 28/38/39. On the first set of lunges got off the wall, got my wires crossed, chalked up, did 2 K2E and then remembered I needed to lunge. Getting old sucks indeed :)
30 - 26 - 29
Max-reps walking lunges
45 - 38 - 42
RX = 210 Reps
Scaled. Subbed 20 piked shoulder taps, feet on 24” box for HSW.
23/45
23/44
23/45
204 reps
Not That I have HSW anyway, but that was the most my left wrist was going to handle today - ganglion cyst re-emerged. Probably would have done WW or wall-facing shoulder taps if not for the wrist, but bear crawls were even a bit much with that flexion/extension under load.
Nice work, brother. Getting old sucks
Next to last travel workout.
Timed, but didn’t push the pace, of
6 rounds
12 deadlift, 50# DBs
6 shoulder press, 30# DBs
8:43
then
6 rounds
.25 mile elliptical
20 pulls on the infinity rope
about 20 minutes
63/5’8”/161
Nice, Jim!
Can’t stop Jim!
Walking lunges: 36,34,29
18,20,20
34,34,35
1min hs walk practice each round.
k2e 15-12-16
lunges- 15-18-21
total-97
Subbed 50 wall facing HS shoulder taps
Rd. 1: 22 K2E / 38 lunge
Rd. 2: 24 K2E / 42 lunge
Rd. 3: 22 K2E / 39 lunge
Total reps: 187
Shoulder taps got tough, but I was able to stick to them unbroken.
Huge numbers. Shoulder taps are freaking hard
Hell yeah, bro!
Damn that’s a ton of volume after each round of 50 shoulder taps!
153 reps, Rx
17-22
14-18
11-22
7-17
7-18
Dang, you did 5 rds?! Awesome!
Oops! no wonder I feel 😵💫
63 KTE/78 walking lunges. Scaled HSW distance: Tried to get 25’ HSW each round but threw in the towel around 45s on walk# 1, 4, and 6 where my arms weren’t cooperating. (Approx 10, 20, 17 feet, respectively)
Dad
28 KTE on floor/30ish walking lunges (30’ bear crawl each time) he didn’t really focus on counting.
46/176cm/176lbs
K2E: 15-14-14
Lunges: 34-36-30
Knee to elbows
12/3 - 11/5 - 12/6/1 = 50
Lunges
43 - 50 - 62 = 155
20-25 min of Prep / Skill Work (before WOD):
- 5 minutes full-body mobility
- Scapular pull-ups 2 × 10
- Scapular push-ups 2 × 10
- Banded or cable shoulder internal rotations 2 × 10
- Banded or cable shoulder external rotations 2 × 10
- Dumbbell-supported rotator cuff rotations (bench-supported) 2 × 10
- Face pulls 2 × 10
Dumbbell lateral raises through full range 2 × 10
- Dumbbell front raises through full range 2 × 10
- Freestanding handstand practice 5 minutes
Great work!
36' HS walk per round seemed to put me right about 1:00 so I stuck with that.
K2E: 12+13+12 = 37
Lunges: 10+18+16 = 44
29/57
28/58
23/32
😱
Wow!
Time/rounds as written - scaled to HKR & 20 alt shoulder taps-piked position off 24in box
HKR: 39/33/33
Taps: 32/36/34
*2nd set of reps was lunges, of course. Friday brain.
Lots of reps! Great work!
Great job!
M/37/205/6'2"
K2E - 31/21/22 (74)
Walking Lunge - 44/44/48 (136)
Total - 210reps Rx'd
Excellent!
1:16-39
2:17-40
3:12-39
30 sec HSW
K2E
R1: 8/31 reps
R2:8/34 reps
R3: 7/35 reps
M 53/175cm/78kg
all reps = 193
3 rounds for reps of:
On a 90-second clock:
50-foot handstand walkscaled 20 alternating shoulder tapsMax-reps knees-to-elbows=27, 27, 25=79reps
Rest 90 seconds
On a 90-second clock:
Scaled 20 alternating shoulder taps
Max-reps walking lunges =37, 36, 41=114reps
Rest 90 seconds
Post total reps to comments.
Beginner option:
3 rounds for reps of:
On a 1-minute clock:
50-foot bear crawl
Max-reps hanging knee raises
Rest 2 minutes
On a 1-minute clock:
50-foot bear crawl
Max-reps walking lunges
Rest 2 minutes
45 hanging knee raises (15x3)
72 walking lunges
Notes: splitting headache and numbness tingling in the arms all day. Didn’t sleep well last night. Modified with goal getting breathing and heart rate up without triggering neckpain/headache. Feel okay after workout. Head pounding, but not more than it has done all day.
56M
R1: 17/24
R2: 24/24
R3: 26/36
Intermediate
25’ hand stand walk
263 reps
Smoked it, Luis!
20 alternating pike shoulder taps
Round 1: 45 knees-to-chests & 47 walking lunges
Round 2: 39 ktc & 50 wl
Round 3: 34 ktc & 49 wl
Total 264 reps of knees-to-chests + walking lunges
50 shoulder taps (wall facing, hands 20”-24” from wall)
17-20-17 & 30-36-35
= 54 K2E & 101 lunges = 155 reps
Beginner option: 84 reps
K2E: 20-20-18
Lunges: 25-22-24
Don’t have HS walks in the skills bag so did wall facing shoulder taps x20 for each walk segment.
K2E-23-23-22=66
Lunges-39-35-42 =116
the shoulder taps maybe were too easy of a sub but gave me lots of time for the other movements!
K2C and lounges.
20, 10, 20, 35 x3=255
3 rounds
20 pike box shoulder taps
20 knee raises
20 pike box shoulder taps
30 walking lunges
15/ 20
3/ 19
8/ 26
Total = 91
Rx-ish, only went 25’ on the very first handstand walk. Struggle was real. Should have warmed up.
On a 90-second clock:
50’ bear crawl or 20 alternating shoulder taps
Max-reps leg lifts
Rest 90 seconds
On a 90-second clock:
50’ bear crawl or 20 alternating shoulder taps
Max-reps walking lunges
Rest 90 seconds
R1=15/16
R2=14/16
R3=14/16
11-20
12-25
12-27
pike on box shoulder taps
97 reps of knee to elbow & walk lunge
20HS shrugs
KE：89/91/95（275REPS）
WL：36/42/50（128REPS）
M/55 🎅🏻
Intermediate
6/0; 20/24; 20/25
1st back to wall, 2,3 face to wall
HSAST
K2E 12,27,29 REPS
WL 75,100,125 FEET