Workout Description

Why This Workout Is Hard

While individual elements aren't extreme, the 18-minute continuous work with isometric holds creates significant fatigue. The handstand holds especially become challenging under accumulated fatigue. The partner format provides some relief but also adds competitive pressure to maintain output. The combination of skill (handstands), endurance (18 minutes), and isometric/dynamic contrast makes this deceptively challenging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Significant local muscular endurance required for both isometric holds and dynamic movements, especially in shoulders, core, and legs.
• Flexibility (6/10): Handstand position and hollow rocks require above-average shoulder mobility and core control. Wall sits and jumping squats test hip/ankle mobility.
• Endurance (5/10): The 18-minute duration creates moderate cardiovascular demand, but the alternating work/rest pattern with holds allows for partial recovery between working sets.
• Strength (4/10): Isometric strength demands are significant for plank, wall sit, and handstand holds, while dynamic movements are bodyweight-based.
• Speed (4/10): Partner transitions require efficiency, but the workout's structure emphasizes controlled movement patterns over rapid cycling.
• Power (3/10): Jumping squats provide some power element, but most movements focus on control and endurance rather than explosive output.

Movements

• Handstand Hold
• Push-Up
• Jumping Squat
• Wall Sit
• Plank Hold
• Hollow Rock

Scaling Options

Holds: Plank from knees, wall sit higher than 90°, pike hold or wall-facing handstand. Dynamic movements: Push-ups from knees, regular air squats, dead bugs or ab mat sit-ups. Time domains: Reduce to 12 minutes (4 rounds) for beginners. Consider 45-second work intervals with 15-second transitions. For advanced athletes: Add weight vest for dynamic movements or increase complexity (deficit push-ups, weighted squats).

Scaling Explanation

Scale if unable to maintain proper position for >30 seconds on any hold, or if form deteriorates on dynamic movements. Priority is maintaining quality positions and full range of motion. Beginners should focus on position control over volume. Scale to preserve intended stimulus of sustained work with quality movement. Athletes should be able to maintain consistent output across all rounds - if significant drop-off occurs after round 3, consider scaling options.

Intended Stimulus

Moderate duration (18 min) mixed modal workout targeting muscular endurance and isometric strength. Primary energy system is oxidative with glycolytic bursts during dynamic movements. Key challenge is maintaining quality isometric holds while partner accumulates volume on dynamic movements. Tests mental fortitude through sustained discomfort in static positions.

Coach Insight

Partners should communicate and strategize work/rest cycles. For holds: plank - maintain neutral spine, no sagging hips; wall sit - knees at 90°, back flat against wall; handstand - tight midline, active shoulders. For dynamic movements: push-ups - full ROM, maintain plank position; jumping squats - land softly, full hip extension; hollow rocks - pointed toes, lower back pressed to ground. Aim for consistent work across all rounds. Dynamic movements should be performed at 80% max sustainable pace. Count total reps on dynamic movements for score.

Benchmark Notes

This is an 18-minute AMRAP with partner work alternating between isometric holds and dynamic movements. Using Cindy (20-min AMRAP) as the closest anchor but adjusting for: 1. Partner Format Analysis: - Each partner gets 9 minutes of actual work time - 3-minute rounds structure means 3 complete rounds possible per partner - Quick transitions between partners (~3-5 seconds) 2. Movement Breakdown per 3-min Round: - 1 min Plank/Push-ups: 20-35 push-ups for elite, 12-20 for intermediate - 1 min Wall Sit/Jumping Squats: 35-45 squats for elite, 25-35 for intermediate - 1 min Handstand/Hollow Rocks: 25-35 rocks for elite, 15-25 for intermediate 3. Fatigue Factors: - Isometric holds provide partial recovery for dynamic partner - Each partner gets ~2:55 work time per round (transition losses) - Progressive fatigue on holds affects dynamic output Benchmark Targets (complete rounds): Men: L10: 6.8+ rounds (elite CrossFitter) L5: 5.2 rounds (median CrossFitter) L1: 3.2 rounds (beginner) Women: L10: 6.4+ rounds L5: 4.8 rounds L1: 2.8 rounds

Modality Profile

All movements are bodyweight/gymnastics: Plank Hold (G), Push-Up (G), Wall Sit (G), Jumping Squat (G), Handstand Hold (G), Hollow Rock (G). 6/6 movements are gymnastics, resulting in 100% G.

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