Workout Description

Why This Workout Is Hard

This workout combines moderately heavy cleans (185/135) with high-skill handstand push-ups in a descending rep scheme. While the total volume isn't extreme, the combination of barbell cycling and gymnastics skill under fatigue makes it challenging. The HSPU reps are substantial enough to create significant shoulder fatigue, which then impacts clean performance. Most average CrossFitters will need to break up both movements significantly.

Benchmark Times for Brian Bilcher

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Handstand push-ups demand significant shoulder mobility and overhead position. Clean requires good front rack and hip mobility.
• Stamina (7/10): High-volume shoulder and upper body demands across both movements. Descending rep scheme helps manage fatigue but still tests muscular endurance significantly.
• Strength (7/10): Heavy cleans at 185/135 require significant strength. HSPU are a demanding upper body strength movement, especially when fatigued.
• Power (6/10): Cleans are explosive movements requiring power production. HSPU are more strength-focused but still need power to press out.
• Endurance (5/10): Moderate cardio demand from cycling between movements, but heavy cleans and technical HSPU require rest breaks, limiting sustained heart rate elevation.
• Speed (4/10): For time format encourages quick transitions, but heavy loads and technical movements require measured pacing for safety.

Movements

• Clean
• Handstand Push-Up

Scaling Options

Clean weight: Scale to 135/95 or 115/75 based on 1RM (should be ~70% of 1RM). HSPU modifications: Pike pushups from box, strict pushups, or DB push press. Reduce HSPU volume to 15-12-9 if needed. For intermediate athletes, consider deficit pushups or partial HSPUs to wall with 2 AbMats. Time cap at 15 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken HSPUs when fresh or if clean weight is above 75% 1RM. Athletes should be proficient in kipping HSPU mechanics before attempting Rx. Priority is maintaining consistent power output through all rounds - scale to achieve 2-3 sets per movement with minimal rest. Target time domain remains 8-12 minutes with scaling. Form deterioration on HSPUs or slow, grinding cleans indicate need for modification.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) combining heavy barbell cycling with gymnastics skill work. Primary challenge is managing shoulder fatigue while maintaining power output. The descending rep scheme allows for initial high-intensity work with built-in recovery as reps decrease.

Coach Insight

Break cleans into sets of 3-4 from the start - don't go unbroken early at risk of burning out. For HSPUs, consider breaking into sets of 5-7 in first round, 4-5 in second, and 3-4 in final round. Rest in hollow body position between HSPU sets to maintain midline control. Quick transitions between movements are crucial but don't rush clean setups. Watch for deteriorating HSPU form as shoulders fatigue - maintain active kip and strong lockout.

Benchmark Notes

This workout follows a descending rep scheme similar to Elizabeth (21-15-9) but with heavier cleans and HSPU instead of ring dips. Using Elizabeth as our anchor (L10: 160-200s M / 200-240s F), we need to adjust for: 1. Clean Analysis (185/135 vs 135/95): - Higher load adds ~1s per rep - Total 21 cleans: 21 × 3s = 63s base time - Fatigue multiplier 1.2x for later sets - Total clean time: ~80s 2. HSPU Analysis: - 45 total HSPU (21-15-9) - Fresh HSPU: 3-4s each - Heavy fatigue from cleans - Set breaks needed (sets of 5-7) - Total HSPU time: ~180s 3. Transitions: - 5 transitions between movements - Elite: 5-8s each - Total transition time: ~35s Total projected time for L10 athletes: 240-300s male, 300-360s female This is about 50% longer than Elizabeth due to: - 50 lb heavier cleans (+30%) - HSPU vs ring dips (+20%) Final Benchmarks: Male: L10: 4:00-5:00, L5: 6:30-7:00, L1: 12:00+ Female: L10: 5:00-6:00, L5: 8:00-8:30, L1: 14:00+

Modality Profile

The workout contains two movements: Clean (Weightlifting) and Handstand Push-Up (Gymnastics). With two movements split across two modalities, this results in an even 50/50 split between G and W, with no M component.