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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