Handstand Hold and Walk Progression

Skill Definition of Mastery In WOD scale
1 Headstand Tripod (legs lowered) Against Wall

30 seconds without falling Headstand Tripod Hold
2 Headstand Tripod (legs lowered) away from wall

30 seconds without falling Headstand Tripod (legs lowered) away from wall
Headstand Tripod (legs straight) against wall

30 seconds without falling
3 Forward roll from Tripod (legs bent) away from wall

Confidently execute repeatedly Headstand Tripod (legs straight) against wall
4 Forward roll from standing straddle position

Confidently execute repeatedly Headstand Tripod (legs straight) against wall
5 Headstand Tripod (legs straight) away from wall

30 seconds without falling Headstand Tripod (legs straight) against wall
Forward roll from headstand (legs straight) away from wall

Confidently execute repeatedly
6 Handstand Hold against wall (Belly towards wall), walk legs up

30 seconds with palms < 1′ from wall and hollow body Handstand Hold against wall (Belly towards wall), walk legs up
Handstand Kick-Ups

2 seconds controlled with legs split, arms straight
DO NOT PROCEED UNTIL YOU HAVE A 30 SECOND HOLLOW BODY HOLD
7 Handstand against wall (kick up, back to wall)

30 seconds with palms < 1′ from wall and hollow body Handstand against wall (kick up, back to wall)
Handstand Balance Drill

5 second controlled hold with balance in hands, feet off wall, palms < 1′ from wall
8 Forward roll initiated from belly against wall

Confidently execute repeatedly with controlled descent Handstand against wall (kick up, back to wall)
9 Kick Up to Free Handstand Hold

10 second Static Free Handstand Hold Handstand against wall (kick up, back to wall)
10 Handstand Walk Balance Drill

10 consecutive hand shifts without falling off wall Kick Up to Free Handstand Hold
Handstand Hold to Forward Roll

Confidently execute repeatedly
11 Kick Up to Global Extension Against Wall

Execute at 1.5-2′ from wall with controlled reach Kick Up to Free Handstand Hold
12 Handstand Walk to Wall Progression

10 foot Handstand walk to wall Kick Up to Free Handstand Hold
13 Handstand Walk

Handstand Walk

Developmental Mobility

  • Shoulder External Rotation
  • Thoracic Spine
  • Wrist Mobility Circuit

Supplemental Work (click each movement below to view video)