“Ludvig’s special”

For time

100 / 75 / 50 Double-unders
5 / 3 / 1 Handstand walks,7.62m
10 / 8 / 5 Bar muscle-ups

80 /60 / 40 Double-unders
4 / 3 / 1 Handstand walks,7.62m
20 / 16 / 10 Strict handstand push-ups

60 / 45 / 30 Double-unders
3 / 2 / 1 Handstand walks, 25’/7.62m
30 / 24 / 15 Toes-to-bars

40 / 30 / 20 Double-unders
2 / 2 / 1 Handstand walks, 7.62m
40 / 32 / 20 Box jump overs, 24/20″

20 / 15 / 10 Double-unders
1 Handstand walk, 7.62m
50 / 40 / 25 Wall balls @ 9/6kg

Time cap. 18:00

We are trying something different for today’s workout. You have 3 different versions (Rx+, Rx, Rx-) with the same time cap. So for example on 1st double-unders: 100 (Rx+) / 75 (Rx) / 50 (Rx-). You can choose the version that you can complete in that time. There are further movement options in the notes as always.

Overview. This shoulder heavy chipper comes from long time Training Plan and semifinals athlete Ludvig Hahnsson. It rewards efficiency and control, especially through transitions. The cumulative shoulder fatigue (especially from handstand walk) will be a factor, so deliberate pacing is critical.
Pacing. Focus on smooth and deliberate movement throughout. Start at a controlled pace that allows you to maintain steady movement across all rounds. Manage fatigue early so you can push harder in the final rounds when the movements become less complex. Use double-unders and transitions as opportunities to control your breathing and reset. Break sets early to avoid failure, especially on gymnastics and midline-intensive movements like strict handstand push-ups and toes-to-bars. You can then push the pace on the final movements.
Key Focus Points.
Transitions matter—move deliberately from one movement to the next.
Prioritize efficiency on high-skill movements like handstand walks and bar muscle-ups.
Manage shoulder fatigue to stay consistent through all rounds.
Execute with control, adapt your pace as needed, and finish strong!