Workout Description

Why This Workout Is Hard

Total volume is 135 reps with a moderate barbell, plus high‑skill handstand push-ups and demanding GHD sit-ups. Work density is modest (avg load factor ≈1.0, ~9–12 minutes expected), mapping to the lowest density bracket. Movement complexity averages high (OHS/HSPU), and the 5–12 minute time domain boosts difficulty. After the 21‑15‑9 modifier, the score lands solidly in the Hard range.

Benchmark Times for Alan Cameron

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated sets of pressing and core work tax local muscular endurance in shoulders, triceps, and midline.
• Flexibility (6/10): Overhead squats demand solid shoulder, thoracic, and hip mobility to maintain stable positions.
• Speed (6/10): Best performances come from quick sets and sharp transitions without long rests.
• Endurance (4/10): Short, for-time sprint with no monostructural work; breathing matters, but it’s not a long cardio effort.
• Power (4/10): Some explosive hip drive in OHS and kipping HSPU, but the workout emphasizes repeatable effort over peak power.
• Strength (3/10): Moderate OHS loading and bodyweight pressing require strength, but not max-effort lifting.

Movements

• Overhead Squat
• GHD Sit-Up
• Handstand Push-Up

Scaling Options

Scale to: Lighter OHS (30/20 kg) • Pike/box HSPU or DB Push Press (2x reps if needed) • AbMat Sit-Up or reduced GHD volume (15-12-9)

Scaling Explanation

These options preserve the stimulus—shoulder stamina, core demand, and steady cycling—while matching skill, mobility, and strength so you can move fast with safe positions.

Intended Stimulus

Fast and intense triplet with shoulder stamina and midline control front and center. You should push to keep sets big but sustainable, especially on the 21s. The barbell should feel light-to-moderate and stable overhead. HSPU should be managed to avoid hitting failure. Expect a hard breathing rate with burning shoulders and abs by the final 9s.

Coach Insight

Pace the 21s—two or three sets max—then push to bigger sets on 15 and unbroken 9s. Quick transitions pay off. One tip: protect your shoulders. Stay braced and breathe at the top of the OHS; keep HSPU away from failure. Avoid: opening unbroken if it risks blow‑up, soft midline on GHDs, or rushed ROM on HSPU.

Benchmark Notes

Times represent nine performance tiers from beginner to elite for the full RX workout. Aim to finish under your tier’s target. If you’re well over the L1 mark, scale one or more movements so you can keep moving, maintain safe positions, and preserve the intended intensity.

Modality Profile

Two of the three movements are gymnastics (HSPU and GHD sit-up), which dominate the time. Overhead squats contribute the weightlifting component. There is no monostructural element, so pacing depends on cycling efficiency and fast transitions rather than steady-state cardio.

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