Workout Description
Maximum number of free-standing handstand push-ups performed consecutively without support.
Why This Workout Is Very Hard
Requires exceptional balance, control, and strength, significantly harder than wall-assisted HSPU.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Extreme test of shoulder, triceps, and core isometric/dynamic stamina to maintain balance and perform reps without wall support. Far more taxing than wall HSPU.
- Strength (8/10): Requires exceptional relative upper body pressing strength combined with elite-level balance and core control. Each rep is a significant strength feat.
- Flexibility (6/10): Excellent shoulder, wrist, and thoracic mobility are crucial for achieving and maintaining a stable freestanding handstand and performing push-ups from it.
- Endurance (3/10): Low cardiovascular demand, but high neural demand due to balance. Tests localized muscular endurance under extreme stability requirements.
- Power (2/10): Primarily a strength, balance, and control movement. While the press is forceful, explosive power is less a factor than controlled strength through a precise range of motion.
- Speed (2/10): Focus is on controlled, successful reps. Speed is not a primary factor; maintaining balance and completing reps is the goal.
Modality Profile
A pure gymnastics test of elite balance and pressing strength.
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