Workout Description

Why This Workout Is Hard

A high-skill gymnastics test demanding strict inverted pressing strength, balance, and body control. Many athletes will achieve only a few reps, and some may have none. The set is short and self-limiting in volume, but the neuromuscular demand and technical standards are unforgiving. Hard rather than Very Hard due to brief duration and lack of external load.

Training Focus

This workout develops the following fitness attributes:

• Strength (6/10): Demands significant relative pressing strength while stabilizing the midline inverted. Without momentum or leg drive, force production and control dictate how many quality reps you can complete.
• Stamina (6/10): Requires repeated strict presses with accumulating fatigue in shoulders and triceps. Holding positions under tension is key; once mechanics slip, rep capacity drops quickly.
• Flexibility (4/10): Shoulder flexion, thoracic extension, and wrist mobility enable a stacked line. Mobility restrictions force compensations that reduce efficiency and limit reps.
• Speed (3/10): A steady cadence with brief top pauses is optimal. Over-speeding leads to missed lockouts or positional collapse; this rewards deliberate, consistent tempo rather than sprint cycling.
• Power (2/10): Explosiveness helps past the sticking point, but kipping is disallowed. Reps are controlled and strength-dominant rather than ballistic.
• Endurance (1/10): Very short effort with minimal aerobic demand. Heart rate rises from inversion, but performance is limited by pressing strength and control, not cardio. Conditioning mainly affects recovery between attempts, not the single set.

Movements

• Handstand Push-Up

Scaling Options

Scale to: Box Pike Handstand Push-Ups (strict) • Seated Dumbbell Strict Press (challenging but sustainable) • Handstand Push-Ups to 1–2 Abmats (reduce range of motion)

Scaling Explanation

These options preserve the strict vertical pressing pattern and body position while modifying leverage, load, or range so athletes can complete a quality unbroken set.

Intended Stimulus

A focused, high-tension effort that taxes shoulder and triceps strength with precise control. Reps should be deliberate, maintaining a stacked line and full range each time. Stop at the first sign of technical failure rather than grind unsafe reps. Expect your shoulders and midline to be the limiting factors more than your lungs.

Coach Insight

Pace with a steady cadence—brief breath at lockout, smooth descent, then decisive press. Don’t rush early reps. The one tip: stack. Keep ribs down, glutes tight, and shoulders over wrists. A straight line is stronger than a banana. Avoid bouncing your head, short lockouts, or closing hips. If tempo slows drastically, end the set—failed reps waste energy.

Benchmark Notes

Gauge your best unbroken strict set against the levels. Beginners aim for the first clean rep; advanced athletes target 20+. Retest every 4–8 weeks. Only count reps with full depth and lockout. Any kip, rest on the head, or coming off the wall ends the attempt.

Modality Profile

This is a pure gymnastics test—no monostructural work and no external loading. All time and effort are devoted to strict handstand push-ups, so the entire stimulus and skill demand sit within the bodyweight gymnastics domain.

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