Workout Description
5 Rounds for Time
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Why This Workout Is Hard
High volume over 5 rounds (100 HSPU, 150 DL @ 135lb, 200 Sit-ups, 250 DU). Combines gymnastics skill, moderate lifting, core, and cardio/skill, making it very demanding due to volume.
Benchmark Times for Barbara Ann
- Elite: <45:45
- Advanced: 45:45-43:15
- Intermediate: 43:15-38:15
- Beginner: >38:15
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Totaling 100 HSPU, 150 Deadlifts (135/95lb), 200 Sit-Ups, and 250 Double-Unders will exhaust pushing stamina (HSPU), posterior chain/grip stamina (DL), core stamina (Sit-Ups), and calf/shoulder stamina (DUs).
- Endurance (8/10): High volume over 5 rounds (100 HSPU, 150 DL @ 135lb, 200 Sit-ups, 250 DU). Combines gymnastics skill, moderate lifting, core, and cardio/skill, creating a significant, sustained conditioning challenge.
- Strength (6/10): Handstand Push-Ups require significant relative upper body pressing strength. Deadlifts at 135/95 lbs are a moderate load that becomes challenging with high volume, testing strength endurance.
- Speed (6/10): Efficient cycling of all movements, especially HSPU and DUs, and quick transitions are important for a good 'For Time' score. Pacing for 5 rounds is crucial.
- Power (5/10): Kipping HSPU and double-unders have power components. Deadlifts, if cycled with intent, also contribute. Maintaining power output through 5 rounds of varied work is tested.
- Flexibility (4/10): Requires shoulder/wrist mobility for HSPU and good hamstring/hip mobility for deadlifts. Basic mobility for sit-ups and double-unders.
Modality Profile
A chipper with two gymnastics movements (HSPU, Sit-Ups), one weightlifting movement (Deadlifts), and one monostructural movement (Double-Unders). The profile is gymnastics-dominant.
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