Workout Description
5 Rounds for Time
15 Handstand Push-Ups
15 Dumbbell Shoulder-to-Overheads (2x50/35 lb)
15 calorie Row
Time Cap: 20 minutes
Why This Workout Is Hard
A five-round chipper with moderate weights and gymnastics. Tests pressing stamina, rowing, and movement transitions.
Benchmark Times for AGOQ 21.1
- Elite: <19:00
- Advanced: 19:00-17:01
- Intermediate: 17:01-14:31
- Beginner: >14:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Totaling 75 HSPU, 75 heavy DB S2OH, and 75 cal row. This will significantly tax pushing stamina (HSPU), shoulder/core stabilizing stamina for DB S2OH, and rowing stamina.
- Endurance (7/10): Five rounds for time (20-min cap) of 15 handstand push-ups, 15 dumbbell shoulder-to-overheads (2x50/35lb), and a 15 calorie row. This triplet tests upper body pushing endurance, loaded pressing endurance, and rowing capacity over multiple rounds.
- Strength (7/10): Dumbbell S2OH with 2x50/35 lbs are a heavy load. Handstand push-ups require good relative pressing strength. This WOD has a strong strength endurance component, especially in the DB S2OH and HSPU.
- Power (6/10): DB Shoulder-to-Overheads are an explosive movement. Kipping HSPU utilize power. Rowing for calories demands power. Maintaining power output through 5 rounds is tested.
- Speed (6/10): Efficient cycling of all movements and quick transitions are crucial for a good time. Managing fatigue in the pushing movements to maintain rowing pace is important.
- Flexibility (4/10): Requires shoulder/wrist mobility for HSPU. Good shoulder/overhead mobility for DB S2OH. Basic rowing mechanics.
Modality Profile
A balanced triplet combining gymnastics (Handstand Push-Ups), weightlifting (Dumbbell Shoulder-to-Overheads), and monostructural work (Row). Each modality contributes equally to the workout stimulus with 5 rounds of 15 reps per movement.
Similar Workouts to AGOQ 21.1
If you enjoy AGOQ 21.1, you might also like these similar CrossFit WODs:
- Seven Deadly Sins (91% similar) - For Time
10 Chest-to-Bar Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lb)
100 Double-Unders
30 Box...
- Heavy Helen (91% similar) - 3 Rounds for Time
400 meter Run
21 Kettlebell Swings (70/53 lb)
12 Chest-to-Bar Pull-Ups...
- Bell (91% similar) - 3 Rounds for Time
21 Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)...
- Klepto (90% similar) - 4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)...
- Danger Zone (90% similar) - AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Front Squats (135/95 lb)
5 Dumbbell Man Makers (2...
- Panic Breathing (90% similar) - For Time (with a Partner)
500-400-300-200-100 meter Row (each)
Partner Holds Kettlebells in Rack (2x...
- Open 23.1 (90% similar) - For time (14 min cap):
60 calorie row
50 toes-to-bars
40 wall-ball shots (20/14 lb)
30 cleans (145/9...
- Open 14.4 (90% similar) - AMRAP in 14 minutes
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb
30 cleans, 135/95 lb...
These WODs similar to AGOQ 21.1 share comparable training demands, time domains, and movement patterns.