Workout Description
For Time
3 Rounds of:
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (2x50/35 lb)
50 Double-Unders
Rest 1 minute
Then, 3 Rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads (2x50/35 lb)
50 Double-Unders
Time Cap: 10 minutes
Why This Workout Is Very Hard
Strict HSPU, heavy dumbbells, and double-unders in a fast-paced 10-minute cap
Benchmark Times for Quarterfinals 21.1
- Elite: <10:00
- Advanced: 10:00-9:30
- Intermediate: 9:30-9:30
- Beginner: >9:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of DUs (300 total). Strict HSPU test pushing stamina. DB HPC and S2OH (heavy at 2x50lb) test lifting and shoulder stamina. Kipping HSPU in part 2 also taxes stamina.
- Endurance (7/10): Two sets of 3 rounds (10 Strict HSPU, 10 DB Hang Power Cleans 2x50/35lb, 50 DUs), with 1 min rest, then second set uses Kipping HSPU & DB S2OH. 10-min cap. Fast paced, tests skill and strength endurance under high intensity intervals.
- Strength (7/10): Strict HSPU require significant pressing strength. DB Hang Power Cleans and Shoulder-to-Overheads with 2x50/35 lbs are heavy, demanding good strength endurance.
- Power (7/10): DB Hang Power Cleans and Shoulder-to-Overheads are explosive. DUs are plyometric. Kipping HSPU utilize power. Maintaining power across both 3-round blocks is key.
- Speed (7/10): This is a sprint against a tight cap. Fast cycling of all movements and efficient use of the 1-min rest are crucial.
- Flexibility (5/10): Requires shoulder/wrist mobility for HSPU (strict & kipping), DB HPC (catch), and DB S2OH (overhead). Wrist/shoulder for DUs.
Modality Profile
A triplet of two gymnastics movements (HSPU, DU) and one weightlifting movement (DB Hang Power Clean). Profile: 67% G, 33% W.
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