Workout Description
AMRAP in 8 minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125 lb)
9 Handstand Push-Ups
3 Cleans (185/125 lb)
12 Handstand Push-Ups
6 Cleans (185/125 lb)
15 Handstand Push-Ups
6 Cleans (185/125 lb)
18 Handstand Push-Ups
6 Cleans (185/125 lb)
21 Handstand Push-Ups
9 Cleans (185/125 lb)
Etc. following same pattern until time is up
Why This Workout Is Very Hard
An 8-minute AMRAP coupling increasing handstand push-ups with heavy cleans. Tests high-skill gymnastics capacity and strength under fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The ascending ladder of HSPU rapidly accumulates volume, severely testing upper body pushing stamina. Cycling heavy cleans (185lb) alongside this demands significant lifting stamina (legs, back, grip).
- Strength (8/10): Cleans at 185/125 lbs are a heavy load for this context. Handstand push-ups require significant relative upper body pressing strength. This WOD has a strong strength component.
- Power (8/10): Cleans are a primary power movement. Kipping HSPU also utilize power. Maintaining power output for heavy cleans while fatigued from HSPU is critical.
- Endurance (7/10): An 8-minute AMRAP coupling increasing handstand push-ups (3, 6, 9, etc.) with sets of 3 heavy cleans (185/125 lb), then sets of 6 heavy cleans after the round of 12 HSPU. This is a sprint that tests high-skill gymnastics capacity and strength under significant metabolic fatigue.
- Speed (6/10): Fast cycling of HSPU and quick transitions to the barbell are key. Minimizing rest before clean attempts is important to progress through the ladder.
- Flexibility (5/10): Requires shoulder/wrist mobility for HSPU and good mobility for heavy cleans (front rack, squat if caught low).
Modality Profile
A couplet of a gymnastics movement (HSPU) and a weightlifting movement (Clean). The stimulus is evenly split between G and W.
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