Workout Description

Why This Workout Is Hard

High skill gymnastics volume with punishments for breaking makes this demanding. Density stays low due to bodyweight movements, but complexity is high (HSPU) and the expected 10–15 minute window keeps intensity elevated. Most athletes will accumulate 4–8 breaks (20–40 burpees), creating compounding fatigue. Overall, the blend of skill, stamina, and penalties places it solidly in the Hard category.

Benchmark Times for Another Dimension

• Elite: <7:00
• Advanced: 8:00-10:00
• Intermediate: 11:00-13:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Very high shoulder and triceps endurance demand across 75 HSPU, compounded by repeated burpee penalties. The ability to maintain small sets consistently with short rest is the main driver of success.
• Power (5/10): Kipping HSPU and quick burpees demand repeated explosive efforts. Efficiency in the kip and powerful hip drive will reduce shoulder fatigue and keep cycle time respectable.
• Flexibility (4/10): Requires good shoulder flexion, thoracic extension, and wrist comfort in the inverted position. Kipping mechanics also benefit from solid midline control and stacked positions against the wall.
• Speed (4/10): Speed helps, but overreaching leads to extra breaks and more burpees. Moderate pacing with rapid, controlled transitions beats sprinting early and spiking failure.
• Endurance (3/10): Mostly non-cyclical gymnastics with short, spiky heart rate spikes from burpees. Cardio matters, but won’t be the limiter for most; pressing stamina and rest management are more decisive than steady-state engine.
• Strength (3/10): No external load, but athletes need adequate pressing strength to cycle HSPU under fatigue. Those near the threshold will struggle to start sets, leading to more breaks and burpees.

Movements

• Handstand Push-Up
• Burpee to Target

Scaling Options

Scale to: 75 kipping HSPU with 1–2 AbMats • 60 HSPU or 50 strict-pike push-ups (box) • 75 hand-release push-ups; keep 5 burpees to target as written

Scaling Explanation

These options preserve the pressing volume and inverted stimulus while adjusting difficulty so athletes can keep moving, minimize failures, and finish near the intended time domain.

Intended Stimulus

A skill-biased grinder. It should feel like controlled sets of HSPU with short rests to avoid failure, punctuated by quick, tidy burpees when you break. Aim to maintain shoulder stamina without redlining. The best times come from disciplined set management, crisp kipping, and a steady pace that prevents extended rest periods.

Coach Insight

Open with submax sets you can repeat. Think small sets, short rests, and minimize total breaks. Your one big tip: never reach failure on HSPU—leave 1–2 reps in the tank. Common mistakes: giant first set, inconsistent lockout standards, and slow burpees. Keep burpees smooth and unbroken; they’re a tax, not a second workout.

Benchmark Notes

These finish times span from just making a 20-minute cap (L1) to elite, likely sub-7 minutes (L9). Most intermediate athletes should land 11–13 minutes if they manage breaks smartly. Use these tiers to choose a scaling that keeps you moving and finishing between 9–15 minutes.

Modality Profile

This is a pure gymnastics test: all work is bodyweight. The primary movement is the handstand push-up, with burpees to a target added only as a penalty. There is no monostructural cardio or external weightlifting, keeping the focus on pressing stamina and skill.

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