Handstand walks are an advanced gymnastics skill where the athlete walks on their hands while maintaining balance and control in an inverted position. A centerpiece in many handstand walk workouts, this movement tests upper-body strength, core stability, and full-body coordination.

In this workout, handstand walks develop shoulder endurance, wrist strength, and spatial awareness. They demand focus and skill under fatigue, making them ideal for gymnastic skill progressions or high-level competitive conditioning.

The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.

In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.

The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.

In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.

The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.

In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.

The pistol squat is a challenging single-leg movement that builds leg strength, balance, mobility, and core control. Frequently featured in pistol squat workouts, it’s a true test of bodyweight control and unilateral stability.

In this workout, pistol squats improve coordination, ankle flexibility, and muscular endurance, especially under fatigue. Whether performed RX or scaled with assistance or to a box, the pistol squat adds intensity and precision to any functional fitness session.