Workout Description
For Time:
Run 1,200 meters
Then, 12 Rounds of:
4 Strict Handstand Push-Ups
4 Bar Facing Burpees
Then,
Run 600 meters
Time Cap: 17 minutes
Why This Workout Is Very Hard
A long chipper combining running endurance with high-volume strict gymnastics (Strict HSPU) and burpees. Tests pacing and capacity across multiple domains.
Benchmark Times for Regionals 17.1
- Elite: <12:00
- Advanced: 13:01-14:01
- Intermediate: 15:01-16:01
- Beginner: >17:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): For time (17-min cap): 1200m run, then 12 rounds of (4 strict HSPU, 4 bar-facing burpees), then 600m run. The runs frame a high volume of strict gymnastics and burpees, testing endurance, pacing, and strength under fatigue.
- Stamina (8/10): The runs test cardiovascular stamina. 12 rounds of 4 strict HSPU (48 total) and 4 burpees (48 total) will significantly tax strict pushing stamina and full-body burpee stamina.
- Strength (7/10): Strict HSPU require significant relative upper body pressing strength. The volume makes this a major test of strict strength endurance.
- Speed (5/10): Maintaining a good running pace and cycling efficiently through strict HSPU and burpees is key. Pacing for the entire WOD, including managing HSPU fatigue, is crucial.
- Flexibility (4/10): Requires shoulder/wrist mobility for strict HSPU. Basic running/burpee mobility.
- Power (3/10): While burpees are explosive, the emphasis on strict HSPU reduces the overall power component. Focus is on controlled strength and sustained endurance.
Modality Profile
A long chipper. The runs are monostructural. The Strict HSPU are pure gymnastics. The Bar Facing Burpees are also monostructural. This results in an even split between gymnastics and monostructural demands.
Similar Workouts to Regionals 17.1
If you enjoy Regionals 17.1, you might also like these similar CrossFit WODs:
- Regionals 18.4 (88% similar) - For Time:
2 Rounds of:
10 Strict Handstand Push-Ups
10 Toes-to-Bars
50 foot Handstand Walk
Then, ...
- DRK (88% similar) - 5 Rounds for Time
6 Bar Muscle-Ups
23 Russian Kettlebell Swings (70/53 lb)
19 Toes-to-Bars
44 Double...
- Birchall (88% similar) - For Time
100 Back Squats (Bodyweight)
Perform 5 Burpees at the top of each minute...
- The Crippler (87% similar) - For Time
30 Back Squats (225/155 lb)
1 mile Run...
- Nasty Nancy (87% similar) - 5 Rounds for Time
500 meter Run
15 Overhead Squats (185/125 lb)
15 Bar Facing Burpees...
- Masters Event 1 (160720) (87% similar) - For Time:
8 Deadlifts (365/245 lb)
40 GHD Sit-ups
80 Double-Unders
4 Rope Climbs
80 Wall Ball Shots ...
- Open 25.2 (87% similar) - For Time
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
36 Double-Und...
- Coffey (86% similar) - For Time
800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back S...
These WODs similar to Regionals 17.1 share comparable training demands, time domains, and movement patterns.