Workout Description
3 Rounds for Time
10 Handstand Push-Ups
20 Hang Squat Cleans (115/80 lb)
3 Rope Climbs
Why This Workout Is Hard
Three rounds combining HSPU, moderate hang squat cleans, and rope climbs. Tests gymnastics skill and strength endurance.
Benchmark Times for Movember Cowboys
- Elite: <21:01
- Advanced: 21:01-19:31
- Intermediate: 19:31-16:31
- Beginner: >16:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling 10 HSPU, 20 hang squat cleans (115lb), and 3 rope climbs for 3 rounds tests upper body pushing stamina, leg/back/grip stamina for cleans, and upper body pulling/grip stamina for rope climbs.
- Strength (7/10): Handstand push-ups and rope climbs require significant relative upper body strength. Hang squat cleans at 115/80 lbs are a moderate load that tests strength endurance.
- Endurance (6/10): Three rounds of handstand push-ups, moderate hang squat cleans (115/80 lb), and rope climbs. This triplet will be metabolically demanding, testing skill and strength endurance under conditioning stress.
- Power (6/10): Hang squat cleans are an explosive movement. Kipping HSPU and explosive pulls on rope climbs also utilize power. Maintaining power output through 3 rounds is tested.
- Flexibility (5/10): Requires shoulder/wrist mobility for HSPU, front rack/squat mobility for cleans, and hip/shoulder mobility for rope climbs.
- Speed (5/10): Efficient cycling of all three movements with minimal rest is important for a good time, but managing fatigue on the skill elements (HSPU, rope climbs) is crucial.
Modality Profile
A triplet with two gymnastics movements (Handstand Push-Ups, Rope Climbs) and one weightlifting movement (Hang Squat Cleans). Gymnastics dominant.
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