WOD: Diamond Head — Wall Ball, Double-Under, Handstand Push-Up
Friday, June 26, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 4 Rounds 12 Jumping Jacks 12 Cossack Squats 12 Jumping Jacks 12 Plank Toe Taps
Score type: Not Scored
Prep
Double Unders 3 x 10 Wall Balls 3-5-7 HSPU 1-2-3
14 Double Unders 5 Wall Balls 3 HSPU
Score type: Not Scored
Diamond Head
7 Rounds 49 Double Unders 14 Wall Balls 7 HSPU
What Makes This Workout Effective
Today’s For Time workout combines high-intensity cardiovascular output with explosive overhead power. The combination of Double Unders and Handstand Push-Ups targets metabolic conditioning while challenging upper-body stability and shoulder endurance.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Double Unders, Wall Balls, Handstand Push-Ups |
| Intermediate | Single Unders, 14lb Wall Balls, Kipping HSPU |
| Beginner | Jump Rope Hops, 10lb Wall Balls, Box Pike Push-Ups |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the Double Unders to avoid burning out before the Wall Balls?
A: Break the jumps into small, consistent sets from the start; don’t attempt to go unbroken if it spikes your heart rate too high to maintain a steady rhythm on the wall balls.
Q: How can I manage the transition between the floor work and the HSPU?
A: Take three deep diaphragmatic breaths after your final Wall Ball rep to stabilize your blood pressure before kicking up to the wall for your push-ups.
Q: I’ve never done a Handstand Push-Up; where do I even start?
A: Start with a Box Pike Push-Up by placing your feet on a bench and your hands on the floor, focusing on pushing your head forward of your hands to create a tripod shape.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136