Workout Description

Why This Workout Is Hard

This workout combines three challenging elements in continuous 9-minute format with no built-in rest. Handstand push-ups require significant shoulder strength and skill, toes-to-bar demand grip strength and core endurance, while 20 kettlebell swings create metabolic fatigue. The grip interference between movements and shoulder fatigue accumulation from HSPU to T2B creates compounding difficulty. Most average athletes will need to scale the HSPU volume or movement.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep Russian kettlebell swings combined with bodyweight movements will heavily tax muscular endurance, particularly in shoulders, core, and posterior chain.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the grip-intensive movements and kettlebell swings.
• Flexibility (7/10): Handstand push-ups demand excellent shoulder mobility, toes-to-bar requires hip and hamstring flexibility, creating above-average mobility requirements.
• Strength (6/10): Handstand push-ups require significant pressing strength, while 53/35lb kettlebell swings demand moderate posterior chain strength throughout the time domain.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though grip fatigue from toes-to-bar may limit overall pace.
• Power (5/10): Russian kettlebell swings are inherently explosive hip-driven movements, though handstand push-ups and toes-to-bar are more strength-endurance focused.

Movements

• Kettlebell Swing
• Toes-to-Bar
• Handstand Push-Up

Benchmark Notes

This 9-minute AMRAP combines handstand push-ups, toes-to-bar, and Russian kettlebell swings. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 3 Handstand Push-Ups: 8-12 sec per rep in complex WODs = 24-36 sec per set - 5 Toes-to-Bar: 1.5-2.5 sec per rep = 7.5-12.5 sec per set - 20 Russian KBS (53/35): 1.5-2 sec per rep = 30-40 sec per set Round Time Calculation: Fresh round: 24 + 7.5 + 30 = 61.5 sec (elite) to 36 + 12.5 + 40 = 88.5 sec (recreational) Transitions: 3-6 sec between movements = 6-12 sec per round Total fresh round: 67.5-100.5 sec Fatigue Application: - Round 1-2: Base time (67.5-100.5 sec) - Round 3-4: 1.1-1.2x multiplier - Round 5-6: 1.2-1.3x multiplier - Round 7-8: 1.3-1.5x multiplier - Round 9+: 1.5-2.0x multiplier Set Breaking Considerations: - HSPU: Will break into singles/doubles after round 3-4 - T2B: Sets of 3-5 with short rests - KBS: Maintained in larger sets but with brief pauses Performance Projections: - Elite (L9-L10): 8-9 rounds - can maintain larger sets longer, minimal rest - Advanced (L7-L8): 7-8 rounds - moderate set breaking, controlled fatigue - Intermediate (L5-L6): 5.5-6.5 rounds - significant set breaking, longer rests - Novice (L2-L3): 4-5 rounds - singles on HSPU, frequent breaks - Beginner (L1): 3-4 rounds - scaled movements, extended rest periods No direct anchor match, but this follows similar patterns to other 9-minute AMRAPs with mixed gymnastics and kettlebell work. The handstand push-ups are the limiting factor for most athletes. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

2 out of 3 movements are gymnastics (Handstand Push-Up, Toes-to-Bar) and 1 is weightlifting (Kettlebell Swing). With 67% gymnastics and 33% weightlifting, this is a gymnastics-dominant workout.