Workout Description

Why This Workout Is Very Hard

Wall facing HSPU is an advanced skill that most average CrossFitters struggle with, and 45 total reps is extreme volume. The continuous shoulder loading across HSPU-dips-burpees with no rest creates brutal fatigue accumulation. Combined with 15 rounds over 20-25+ minutes, shoulders will fail and skill breakdown becomes severe. The high-volume gymnastics under relentless fatigue, not individual movement difficulty, pushes this into Very Hard territory for the average athlete.

Benchmark Times for Wall Street Journal

• Elite: <9:15
• Advanced: 10:45-12:30
• Intermediate: 14:30-16:45
• Beginner: >33:20

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Forty-five wall facing HSPU and forty-five dips create extreme shoulder, tricep, and upper body pressing stamina demands. Burpees compound the muscular endurance challenge.
• Endurance (7/10): Fifteen rounds of continuous work with shuttle runs will likely take 20-30 minutes, creating significant cardiovascular demand and testing aerobic capacity throughout.
• Strength (5/10): Wall facing HSPU are advanced bodyweight strength movements requiring significant pressing strength. Dips also demand good relative strength, though not maximal loading.
• Flexibility (5/10): Wall facing HSPU require substantial shoulder flexion and overhead mobility. Dips demand good shoulder extension range. These movements test flexibility significantly.
• Speed (5/10): Maintaining consistent pace through fifteen rounds requires efficient movement cycling and quick transitions. Shuttle runs add a sprint element between upper body stations.
• Power (3/10): Burpees include explosive standing, and shuttle runs require acceleration and deceleration. However, the grind of HSPU and dips dominates over explosive demands.

Movements

• Handstand Push-Up
• Dip
• Burpee
• Shuttle Run

Scaling Options

Wall facing HSPU: Scale to regular HSPU, then pike push-ups on box, then elevated push-ups. Dips: Use band assistance, bench dips, or substitute push-ups. Volume: Reduce to 12 or 10 rounds while maintaining small sets. Burpees: Scale to step-back burpees or remove the jump. Shuttle runs: Maintain as written for intended stimulus. Consider 10 rounds if wall facing HSPUs are a major limiter.

Scaling Explanation

Scale if you cannot perform 5+ wall facing HSPUs when fresh or 10+ strict dips. The goal is maintaining movement quality throughout while finishing in 15-25 minutes. Prioritize proper shoulder positioning over volume - better to scale the movement and complete rounds than grind through poor-quality reps. If you're stopping for extended rest periods (30+ seconds) between movements in early rounds, scale immediately. The stimulus should be steady work with brief transitions, not max effort followed by long breaks.

Intended Stimulus

Moderate-duration mixed modal workout targeting 15-25 minutes. Primarily glycolytic with oxidative component due to duration. This is a gymnastics strength endurance test focusing on repeated upper body pressing capacity under fatigue. The high round count creates significant mental challenge alongside physical demand for shoulder stamina.

Coach Insight

Wall facing HSPUs are the limiter - protect these from the start with singles or doubles even when fresh. Consider 2-1, 2-1 or straight singles throughout. Dips should be unbroken early, breaking to 2-1 mid-workout. Keep burpees rhythmic and steady - don't sprint them. Shuttle runs provide active recovery for shoulders. Focus on smooth transitions rather than rest periods. Expect rounds 8-12 to be the grind - stay mentally engaged with your rep scheme. Most athletes underestimate the cumulative shoulder fatigue.

Benchmark Notes

Primary limiter is wall-facing HSPU skill and shoulder endurance through 45 total reps. L1 (~37 min) uses scaled progressions (pike push-ups, assisted dips). L5 (~18 min) can perform wall-facing HSPUs in small sets early, breaking to singles by round 10-12, with dips mostly unbroken. L10 (~8:30) maintains efficient gymnastics with minimal breaks, exceptional shoulder capacity, and smooth transitions. Dips compound shoulder fatigue. Shuttle runs are short enough to provide minimal recovery. Volume accumulates rapidly across 15 rounds.

Modality Profile

Handstand Push-Up (G), Dip (G), and Burpee (G) are bodyweight gymnastics movements. Shuttle Run (M) is a cyclical cardio movement. 3 out of 4 movements are gymnastics (75%), 1 out of 4 is monostructural (25%), and 0 are weightlifting (0%).