Complete as many rounds and reps as possible in 9 minutes of:
3 handstand walk squares
9 toes-to-bars
One handstand walk square rep is a 5x5 distance: Walk 5 feet up, 5 feet right, 5 feet back, and 5 feet left.
Post rounds and reps to comments.
Stimulus and Strategy:
Today's workout is a gymnastics couplet, and the handstand walk gives you a chance to push past your comfort zone. Try to move through the toes-to-bars quickly each round, in one or two sets. Watch the demo video for handstand walk range of motion. You can turn in either direction as you walk your squares.
Even though today is about building handstand walk capacity, each round should take about two minutes or less. Scale so you still get quality practice without getting stuck.
Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
1 handstand walk around a box
9 knees-to-chests
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
25-foot bear crawl
9 hanging knee raises
Resources:
The Handstand Walk Square
The Kipping Toes-to-Bar
Handstand Walk Around a Box
Toes-to-Bar Scaling
The Bear Crawl
The Hanging Knee Raise
Find a gym near you:
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Comments on 261028
81 Comments
Rx 4 rounds
30 second handstand hold
10 T2B
5 rds + 30 sec hold
Did 20 floor seated alt db presses as a sub for each hand stand walk circuit Using a community gym and don’t think they would be happy to see me upside down in any fashion
9 min amrap
3x 20 alt floor seated db presses 20# dbs
9 t2b
Round times
R1 | 03:07 |
R2 | 03:54 | +47 s
Ø 03:30
Time left over: 01:59
Solid, Bob!
Hanging knee raises
8 rounds
Toes to bar on the ground
10 R + 5 pike push ups
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20 sec battle rope
9 knee raises
10:58
4 Rnds and 12 feet
90-95-95-95-95kg
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29.10.2026 – Workout of the Day (Intermediate Option)
Tulos: 4 rounds + 1 box walk + 4 knee-to-chests (yht. 5 box walkia & 40 vatsatoistoa)
9-Minute AMRAP:
- 1 Handstand walk around a box
- 9 Toes-to-bars / Knees-to-chests
Toteutus:
- Handstand walk around box: 5 sarjaa
* Rd 1–4: 2 kierrosta boksin ympäri vuorosuuntiin per kierros
* Rd 5: 1 kierros boksin ympäri
- Toes-to-bars / Knees-to-chests:
* Rd 1–4: 9 toistoa T2B
* Rd 5: 5 / 4 toistoa (T2B / K2C)
7 hanging knee raises
Completed: 7 rounds + 25 ft bear crawl
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Intermediate hybrid
1 lap around the box and 9 TTB
That box was tougher than I imagined
Intermediate hybrid
1 lap around the box and 9 TTB
That box was tougher than I imagined
50 foot bear crawl
9 K2 chest lying down
Rx 4 rounds + 2 Handstand Walk Squares
*1 Square at a time unbroken until the last 2 squares, 1 break each.
*Unbroken Toes to Bars.
**Those Squares were tough on the shoulders!!! Changed direction each rep to help with dizziness too!
***Love to see new movements and advanced gymnastics like this on Mainsite! Great Programming!
https://youtu.be/oOBq6iuBw2g?si=CUV1g0If5Z807FYS
3 Rounss:
10 box jumps
500M Row
5 Kipping pull-ups
13:39
9 t2b
6 rounds
7 rounds
Completed 30 minutes after Linda.
HUGE Linda pr--bravo!
Very nice, CN! & Congrats on PR! Betterer & betterer!
Awesome job, amigo, especially after an outstanding Linda PR!
Rx
1 round
✅I tried
As if I wasn't still wiped from Linda+ yesterday, I still suck at HS walk. Broken knuckle isn't helping either.
Side note: did the math on Linda yesterday which comes out to having moved 21 tons of barbel😵💫
There is no do, only try 😊 Even 1 round of this with HSW squares is impressive plus moving tonnage previously!
4 rounds + 1 hsw
With my mom, she did super well yet again! 💪🏻
Great work both!
6 rds + 4 reps rx
9 Hanging Knee Raises
9 Burpee Box Step Ups
18 Walking Lunges
Completed 5 rounds and 6 reps
M / 23 / 5’7 / 210
Skills - N/A
WOD - 9 min AMRAP of:
1. 9 toes-to-bars
2. 10 Box Pike Shoulder Taps
* Score = 5 rounds + 5 toes-to-bars (5th round toes-to-bars split into 7 reps then 2 reps)
* Also confused the order and did toes-to-bars to start each round and ended up doing 10 reps for rounds 2 and 3 by mistake. I made sure to do 7 on round 4.
Accessories
1. Band Face Pulls 2 x 12-15
2. Copenhagen Plank 2 x 20-30 sec per leg
3. Wall Tibialis Raises 2 x 12-15
Also my scores have not been posting so I am just now putting up the previous WOD scores
3 rounds + 1 square Rx’d
2 rounds + 1 square
😂
Rx 2 round.
many peaple. Short place…
Scaled 3 rounds
2 squares of handstand walking
9 ttb
Intermediate
7 rounds
Feet on 30" box. I don't have HS walks, period, and not gonna practice them on concrete. Was tempted to sub wall walks and try for TTB but I wanted the lateral movement with inversion, and KTC was enough in warmup. Feeling a bit beat up from the last 3 days.
That's a lot of rounds with solid sub!
Good day for me to be a day behind! Linda...results there.
Very nice work on that! DBJ
Nicely done, Jim!
Subbed 2x handstand walk around the box
4 rounds + 2 walks + 6 T2B = 10 walks + 42 T2B
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
25-foot bear crawl
9 hanging knee raise
10 rds plus 25' bear crawl
That's a lotta BCs!
Intermediate plus. 3 HS walk around the box. 9 TTB.
4 R + 1 walk. Finished round 5 after the whistle.
took it easy today, the body was pretty beat up this morning from Linda.
Accomplishing HSW at all, let alone pre-fatigued is stellar!
Great job, James! I'm right there with you about feeling beat up.
First time doing these squares, I like them but they’re hard!
Did first round as rx‘d then started reducing # to keep moving. did the following within 9 min
3-2-1-1-1 squares
9-9-9-9-9 toes to bar
9 minute max reps
25’ bear crawl
9 lying down knees to chest
45' bear crawl
9 toes to bar
First: excellent job yesterday, all! Comments were not working for me, so belated kudos all you beasts!
Today:AMRAP in 9:00-Scaled to 16 elevated plank shoulder taps +9 KTC :11 rounds + 16* *finished KTC in :12 & did a dead hang for remaining :48
Excellent as usual, Favo!
-50’ bear crawl
-9 ring T2B
*got 48’ into 7th rd of bear crawl
——————
Every 2’ for 3x:
-10 back extensions
-10 around the worlds each way (15 lb plate)
9toes to bar
6 rounds
9 toes to bar
5 RDS
Intermediate
5 rds
5 HSPU
9 T2B