Workout Description
7 Rounds For Time
11 Deficit Handstand Push-Ups (6/4 in)
1,000 meter Run
Why This Workout Is Very Hard
Hero WOD. 7 rounds: deficit HSPU (6in), 1km run. Extreme endurance/gymnastics pushing demand.
Benchmark Times for Ozzy
- Elite: <67:30
- Advanced: 67:30-62:31
- Intermediate: 62:31-55:01
- Beginner: >55:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): Seven rounds, each consisting of 11 deficit handstand push-ups (6/4 inch deficit) and a 1000-meter run. This is an exceptionally demanding test of loaded (bodyweight skill) cardiovascular endurance and gymnastics pushing endurance. Total running is 7km.
- Stamina (9/10): Performing 77 total deficit HSPU, under fatigue from repeated 1km runs, will severely tax upper body pushing stamina (shoulders, triceps, chest) and core stability. The deficit increases the muscular demand.
- Strength (8/10): Deficit handstand push-ups require significant relative upper body pressing strength and control, made more challenging by the increased range of motion. This is a major test of gymnastics strength endurance.
- Flexibility (5/10): Requires excellent shoulder and wrist mobility for deficit HSPU to achieve full range of motion safely. Basic running mobility.
- Speed (4/10): Maintaining a strong running pace and cycling efficiently (and safely) through the deficit HSPU in each of the 7 rounds is key. Pacing is crucial for this very tough WOD.
- Power (3/10): Kipping deficit HSPU can have a power component, but the WOD's emphasis is on sustained endurance and controlled strength through many rounds of running and gymnastics.
Modality Profile
A G/M couplet with a gymnastics movement (Deficit Handstand Push-Ups) and a monostructural movement (Run).
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