Workout Description
For Time
75 Handstand Push-Ups
Every time you break perform:
5 Burpees to Target
Why This Workout Is Hard
Complete 75 HSPU for time, with a burpee penalty for every break. Tests HSPU capacity and strategy.
Benchmark Times for Another Dimension
- Elite: <6:18
- Advanced: 7:01-8:31
- Intermediate: 10:01-12:31
- Beginner: >18:46
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extreme shoulder and triceps stamina required for 75 Handstand Push-Ups. Core and hip flexor stamina are also tested by the Toes-to-Bar penalty.
- Strength (8/10): High relative upper body pressing strength is essential for Handstand Push-Ups. Core strength is needed for Toes-to-Bars.
- Endurance (5/10): The WOD duration can extend based on HSPU capacity and breaks, making it an endurance test for the involved muscle groups and mentally.
- Flexibility (5/10): Good shoulder and thoracic mobility for efficient Handstand Push-Ups; hamstring and hip flexor flexibility for Toes-to-Bars.
- Speed (4/10): Cycling reps of HSPUs and TTBs efficiently is important, but the primary challenge is managing fatigue and minimizing breaks.
- Power (3/10): Kipping Handstand Push-Ups have a power component, but the WOD emphasizes strength-stamina over maximal power output.
Modality Profile
A G/M couplet combining a monostructural movement (Assault Bike) and a gymnastics movement (Burpees).
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