Workout Description

Why This Workout Is Very Hard

A gymnastics gauntlet progressing through strict, kipping, and foundational variations of handstand push-ups, pull-ups, and toes-to-bar, combined with handstand walks. Tests broad gymnastics skill and endurance.

Benchmark Times for Regionals 18.4

• Elite: <12:01
• Advanced: 12:01-11:01
• Intermediate: 11:01-10:01
• Beginner: >10:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of varied HSPU (Strict, Kipping, Push-Ups), T2B/Pull-ups (Strict, Kipping, regular), and 300ft total HSW. This will exhaust pushing, pulling, core, and shoulder/core stabilizing stamina to an extreme degree.
• Endurance (7/10): A gymnastics gauntlet for time (11-min cap) progressing through strict, kipping, and foundational variations of HSPU, pull-ups/T2B, all interspersed with 50ft handstand walks. Tests broad gymnastics skill endurance and capacity under fatigue.
• Strength (7/10): Strict HSPU, T2B, and strict pull-ups (implied if not kipping for first pull-up set) require significant relative strength. Handstand walks demand high upper body and core strength/stability.
• Flexibility (6/10): Requires shoulder/wrist mobility for all HSPU variations and HSW. Hamstring/shoulder mobility for T2B. Full range for pull-ups/push-ups.
• Speed (5/10): Efficient transitions between movements and proficiency in all gymnastics skills, especially HSW, are crucial for a fast time within the cap. Managing fatigue across varied gymnastics demands is key.
• Power (4/10): Kipping movements utilize power. However, the emphasis on strict variations and the sheer volume shifts focus to strength endurance and control.

Modality Profile

A couplet of a monostructural movement (hand-over-hand sled pull) and a gymnastics movement (handstand push-ups). A test of pulling endurance and pressing strength.

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These WODs similar to Regionals 18.4 share comparable training demands, time domains, and movement patterns.