Workout Description
As many repetitions as possible in 10 minutes:
10 calorie Echo Bike
50 foot Handstand Walk
10 calorie Echo Bike
10 Chest-to-Wall Handstand Push-Ups
Rest 5 minutes
Repeat
Why This Workout Is Hard
A short, high-intensity couplet combining a gymnastics skill (Handstand Walk) and a challenging push variation (C2W HSPU) with Echo Bike sprints, repeated after rest. Tests capacity and skill cycling.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): AMRAP in 10 minutes: 10 cal Echo Bike, 50ft Handstand Walk, 10 cal Echo Bike, 10 Chest-to-Wall HSPU. This is repeated after a 5-min rest. Tests capacity to hit two short, intense intervals involving bike sprints and advanced gymnastics.
- Stamina (7/10): Each 10-min block tests bike sprint stamina, and shoulder/core stamina for HSW and C2W HSPU. Repeating after rest tests recovery and ability to reproduce effort.
- Power (7/10): Echo Bike sprints demand high power output. Maintaining control and propulsion in HSW and pressing in C2W HSPU also involves force production.
- Speed (7/10): Fast transitions between bike and gymnastics, and efficient execution of HSW and C2W HSPU, are key for maximizing rounds in each 10-minute block.
- Strength (6/10): Handstand walk and chest-to-wall HSPU require significant relative upper body and core strength/stability. Echo bike involves leg drive strength.
- Flexibility (5/10): Requires shoulder/wrist mobility for HSW and C2W HSPU. Basic biking mechanics.
Modality Profile
A workout with two gymnastics movements (Handstand Walk, Chest-to-Wall HSPU) and one monostructural movement (Echo Bike). The emphasis is on gymnastics skill and strength endurance.
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