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Workout Description

5 Rounds for Time 20 Handstand Push-Ups 40 Pull-Ups 60 Pistols (Alternating Legs)

Why This Workout Is Very Hard

Five rounds of high-volume, high-skill gymnastics movements (HSPU, Pull-ups, Pistols). Tests advanced gymnastics capacity and endurance.

Benchmark Times for Maggie

  • Elite: <17:30
  • Advanced: 20:00-25:00
  • Intermediate: 30:00-35:00
  • Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

  • Stamina (10/10): Extreme gymnastics stamina required: 100 total handstand push-ups, 200 total pull-ups, and 300 total pistols. This will exhaust pushing, pulling, and unilateral leg stamina to the absolute limit.
  • Strength (8/10): Handstand push-ups and pistols require significant relative upper body and unilateral leg strength. High-volume pull-ups also test pulling strength endurance extensively.
  • Endurance (7/10): Five rounds of high-volume, high-skill gymnastics (HSPU, Pull-Ups, Pistols) will be very metabolically demanding, testing advanced gymnastics-biased conditioning.
  • Flexibility (7/10): Excellent shoulder/wrist mobility for HSPU. Good hip, knee, and ankle mobility for pistols. Full range of motion for pull-ups.
  • Power (4/10): While these are primarily strength/skill movements, kipping elements can be utilized, but the emphasis is on controlled strength and stamina through massive volume.
  • Speed (4/10): Pacing and managing fatigue in the high-skill, high-volume gymnastics is far more critical than raw speed. Efficient transitions and minimizing failed reps are key.

Modality Profile

A pure gymnastics workout, consisting of three bodyweight movements (HSPU, Pull-up, Pistol).

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Training Profile

AttributeScoreExplanation
Endurance7/10Five rounds of high-volume, high-skill gymnastics (HSPU, Pull-Ups, Pistols) will be very metabolically demanding, testing advanced gymnastics-biased conditioning.
Stamina10/10Extreme gymnastics stamina required: 100 total handstand push-ups, 200 total pull-ups, and 300 total pistols. This will exhaust pushing, pulling, and unilateral leg stamina to the absolute limit.
Strength8/10Handstand push-ups and pistols require significant relative upper body and unilateral leg strength. High-volume pull-ups also test pulling strength endurance extensively.
Flexibility7/10Excellent shoulder/wrist mobility for HSPU. Good hip, knee, and ankle mobility for pistols. Full range of motion for pull-ups.
Power4/10While these are primarily strength/skill movements, kipping elements can be utilized, but the emphasis is on controlled strength and stamina through massive volume.
Speed4/10Pacing and managing fatigue in the high-skill, high-volume gymnastics is far more critical than raw speed. Efficient transitions and minimizing failed reps are key.

5 Rounds for Time 20 Handstand Push-Ups 40 Pull-Ups 60 Pistols (Alternating Legs)

Difficulty:
Very Hard
Modality:
G
Time Distribution:
22:30Elite
37:30Target
55:00Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10