Workout Description

Why This Workout Is Hard

The strict handstand push-up requirement eliminates many average athletes immediately, as this is a high-skill strength movement. Those who can perform it face 12 minutes of shoulder fatigue accumulation with minimal rest. The shoulder press becomes increasingly difficult as the shoulders are pre-fatigued from HSPU every minute. The EMOM format prevents adequate recovery, creating a brutal combination of skill demand and forced pacing under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Strict handstand push-ups and shoulder press create significant upper body muscular endurance demands, especially in shoulders and triceps.
• Strength (7/10): Strict handstand push-ups require high relative strength, while shoulder press tests absolute pressing strength under fatigue.
• Flexibility (6/10): Handstand position demands significant shoulder mobility and thoracic extension, plus overhead positioning for shoulder press.
• Endurance (4/10): Twelve minutes of continuous work with minimal rest challenges cardiovascular system, though upper body focus limits overall aerobic demand.
• Speed (3/10): EMOM format allows brief recovery between rounds, but transitions and rep completion speed affect total volume.
• Power (2/10): Both movements are primarily strength-based with controlled tempos rather than explosive power production.

Movements

• Shoulder Press

Benchmark Notes

This is a 12-minute EMOM with 1 strict handstand push-up per minute, followed by max shoulder press reps at 45/35 lbs. The scoring is total shoulder press reps completed across all 12 rounds. Movement breakdown: Each minute consists of 1 strict HSPU (2-4 seconds for intermediate athletes, up to 8-12 seconds in complex workouts) plus transition time (3-6 seconds), leaving approximately 45-55 seconds for shoulder press work. At 45 lbs, each shoulder press rep takes roughly 2-3 seconds including the eccentric portion. Fresh capacity would be 15-22 reps per minute, but fatigue accumulates significantly. Round-by-round analysis: Minutes 1-3: 18-20 reps (fresh state), Minutes 4-6: 16-18 reps (slight fatigue, 1.1x multiplier), Minutes 7-9: 14-16 reps (moderate fatigue, 1.2x multiplier), Minutes 10-12: 10-14 reps (significant fatigue, 1.4x multiplier). The strict HSPU becomes increasingly difficult, taking more time and energy as rounds progress. Elite athletes (L10) might maintain 15+ reps even in later rounds due to superior strength endurance, totaling around 180 reps. Average CrossFitters (L5) would see more dramatic dropoff, managing 12-15 early, 10-12 middle, 8-10 late rounds for approximately 120 total reps. Beginners (L1) might struggle with strict HSPU consistency and shoulder press volume, achieving 5-8 reps per round for around 60 total. No direct anchor matches this format, but the shoulder press volume and strict HSPU combination creates a unique strength-endurance challenge. Final targets: L10: ~180 reps, L5: ~120 reps, L1: ~60 reps.

Modality Profile

Two movements: Strict Handstand Push Up (bodyweight/gymnastics) and Shoulder Press (external load/weightlifting). Equal split between gymnastics and weightlifting modalities.