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
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Comments on 250204
88 Comments
5 rds + 85
knees bent
R1 | 02:40 |
R2 | 03:22 | +42 s
R3 | 03:44 | +22 s
R4 | 04:06 | +22 s
R5 | 04:08 | +2 s
M/34/5'7"/220lbs
6Rds ~ (18:00)
LowPlankHold (:30)
WallSit (:30)
BoatHold (:30)
DeadHang (:30)
Did this as a finisher. BoatHold was the hardest. WallSit we're not bad, but burned.(Wonder if yoga chair pose, shiva Squats helped.) Hangs were surprisingly easy. Planks were easy due to routine training them. Believe I met the stimulus.
intermediate
5 rounds
Beginner
7 Rounds completed just in time!
rx’d 5 rounds
freestanding handstands
additional rep of chin over bar.
full transparency: L sits dipped at round 4 and 5 some
last set of chin over Bar and the one prior to that were questionable, especially in the last 10 seconds.
Great work out thank you so much
6+:20 L-Sit
:30 HS Hold (one foot against wall)
:30 Sqt Hold
:30 L-Sit Hold Knees Bent
:30 Chin over Bar
First wod back since week and a day..battling a sickness
4 and 3/4 rounds with freestanding handstand and slightly bent leg pll L sits (or did I get 5+?) That became tough…
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).
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.
modifications - hollow hold and banded chin-over-bar
7 rounds
CFHIM 3R 예쁜딸 사랑해
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
Good subs, nice work!
Rx 5 rounds + :25 L-sit
*Handstand Hold on Rings.
*Squat Hold Active.
*L-sit on Parallettes.
*Chin-over-bar Hold Pronated.
Umm, HSH on rings and chinover hold pronated? You! Are! A! Beast!
10 min AMRAP
30 sec squat hold
30 sec rack hang hold
5+ rounds
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
Nice job, both!
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
Good work to both!
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!!
Solid!
Intermediate +, L holds with knees bent
6+HS+20s Squat
Nice work!
Rx’d (?) with HSH against wall:
6 rds + 30s HSH + 30s SH + 24s L-sit
220610: Intermediate w/ HSH against wall: 6 rds
Great job my man!
Nice, Rx'd & more than before!
Knees bent on l sits (from rings)
chin up grip on holds
4 rounds +:30 l sits
Good work!
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.
Well done!
Great job!
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.
For real, I forgot too. Nice work!
Well done, and yes I forget as well!
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.
Looks like an improvement, good job!
Or at least not a decline. Thanks dude.
Definitely looks like an improvement as Coastie said, nicely done!
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
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??
Great job!
Awesome!
M50/77/179
rxd
6 rounds
Well done!
Intermediate option: Pike to Box. Beautiful workout!
4+30+30+30+10
Facebook Group for Mainsite Victims
Almost 5, good work!
5 Rounds + 10 sec HS
HS on wall, squat hold, L -sit in rings. Alt switch grip on chin over bar.
Awesome!
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
Good work, especially finishing out round 6!
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!
*Handstands against the wall and banded chin over bar holds
Great work! That's a lot of rounds!
Well done!
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
Great job getting that intermediate work in!
Very nice!
7 rounds
Squats on wall/balance board thingy
L-sits mostly Straight leg
Nice work! Plus extra core points for the stability board!
Very well done!
Very nice!
Chin-over-bar hold short of 6 full rounds.
COB hold much more taxing than I was ready for.
Excellent job!
Good work!
6 rounds
Scaled: HH against wall (wall facing)
Squat hold (Rx)
L-sit with bent legs
Chin over bar (band assisted)
Excellent, Favo!
That’s great!
Free hs hold
6 rounds
Awesome work!
Great job with the freestanding HS holds.
That's dope!
Intermediate option w/ Handstand hold against the wall
5 rounds + HH + SH + LSH
Excellent!
6 rounds
Handstand at the wall.
Well done!
Nice!
5 round (handstand hold at Wall, chin over the bar Gold with band).
Nice!
M/50-54 👨🏻🦳
Subbed dead hang hold
6 rounds
Great job!
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
Still, all good static hold subs. Nice job!