Handstand Walk + Pistols

Welcome to today’s workout challenge—an intense and skill-focused workout designed to test your balance, coordination, and muscular endurance.

This workout combines gymnastics and unilateral lower body strength in a high-skill, high-demand format. The handstand walk builds overhead stability, shoulder strength, and core control, while the pistol squats challenge balance, hip mobility, and leg strength—especially through the glutes and quads.

Intended Stimulus:

The goal is to move with control but urgency. The handstand walk should push your shoulder endurance and spatial awareness, while the alternating pistols demand focus and stamina under fatigue. This workout rewards athletes who can maintain efficiency in skill-based movements while staying mentally composed over multiple rounds.

Scale accordingly to maintain intensity without compromising form—options include wall walks or handstand holds and box- or ring-supported pistols.

Warm-up | 5:00 to 7:00

3 Rounds

:30 seconds of:

Jumping jacks

Air squats

Reverse lunges, alternating

Shoulder Taps (in plank position)

Handstand hold

Arm circles forward/backward (each direction)

TECH | 2:00

Demonstrate scaling options for handstand walk and alternating single-leg pistols

Specific Warm-Up (8–10 minutes)

Handstand Walks | 6:00

Wrist Circles + Wrist Stretch (1 minute)

2 x 30-second Wall-Facing Handstand Hold or Plank Hold

2 x 10 Shoulder Taps in Wall Walk Position or Box Handstand Position

2 x 20-foot Handstand Walk Practice or Wall Walks (focus on control and breathing)

For Pistol Squats | 4:00

10 Cossack Squats (5 per side)

10 Cyclist squats

5/5 Box Step-Downs (control on the eccentric/lowering)

6 Assisted Pistol Squats (hold onto a post, rings, or band)

4–6 Unassisted Pistol Squats (build range and balance)

Break | 2:00

WOD | H:25 | TC: 30:00

RX:

5 rounds for time of:

100-foot handstand walk

30 one-legged squats, alternating

Intermediate/Beginner:

5 rounds for time of:

2:00 to 3:00 handstand walk practice or feet against the wall with hand-to-hand practice per round

1:00 to 1:30 assisted pistols per round

Cooldown (4–6 minutes)

Hold for 30 seconds:

Seated Forward Fold (hamstrings)

Pigeon Pose (hips/glutes)

Couch Stretch (quads/hip flexors)

Child’s Pose + Thread the Needle (shoulders/lats)

Wrist Flexor & Extensor Stretch (for handstand pressure)

Enjoy!