Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (HSPU) with heavy loading (bodyweight back squats) in a time-pressured format with minimal rest. The 1-minute caps force athletes to work at high intensity while fatigued, and the bodyweight squats will be challenging for most. The alternating upper/lower pattern provides some relief, but the skill demands under fatigue and heavy loading make this significantly challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of push press and air squats after strength movements tests muscular endurance across multiple muscle groups.
• Endurance (7/10): Seven rounds with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout duration.
• Strength (7/10): Handstand push-ups and bodyweight back squats provide substantial strength demands, especially when fatigued from previous rounds.
• Flexibility (6/10): Handstand push-ups require significant shoulder mobility and overhead positioning, while back squats demand ankle and hip flexibility.
• Power (5/10): Push press movements require explosive hip drive and overhead power, though tempered by fatigue from strength components.
• Speed (4/10): Short rest periods demand efficient transitions, but the strength components limit overall cycling speed and prioritize controlled movement quality.

Movements

• Push Press
• Back Squat
• Air Squat
• Handstand Push-Up

Benchmark Notes

This is a 7-round interval workout with alternating upper body and lower body stations, each lasting 1 minute with 15-second rests. Total workout time is 14 minutes (7 × 1 min work + 6 × 15 sec rest). Each round has two 1-minute stations: Station A (3 HSPU + max push press 45/35) and Station B (3 back squat BW/0.75BW + max air squats). For Station A: HSPU take 8-12 seconds for 3 reps in a fatigued state, leaving 48-52 seconds for push press. At 45/35 lbs, elite athletes can cycle 1 rep every 1.5-2 seconds = 24-32 reps per minute fresh, degrading to 20-28 reps in later rounds. For Station B: 3 back squats at bodyweight take 10-15 seconds, leaving 45-50 seconds for air squats. Elite athletes can perform air squats at 1 rep per second = 45-50 per minute fresh, degrading to 35-45 in later rounds. Fatigue progression: Rounds 1-2 at 100%, rounds 3-4 at 90%, rounds 5-6 at 85%, round 7 at 80%. Total rep calculation per round for elite: Round 1-2: 30+48=78 reps, Round 3-4: 27+43=70 reps, Round 5-6: 25+40=65 reps, Round 7: 24+38=62 reps. Total: 78+78+70+70+65+65+62 = 488 reps for absolute elite. However, this workout doesn't match any direct anchor, but the high-volume nature and interval format suggests scaling from Fight Gone Bad (430-500 reps for L10) and Cindy patterns. Adjusting for the specific movement demands and 7-round format: L10: 360 reps, L5: 240 reps, L1: 120 reps.

Modality Profile

4 movements total: Handstand Push-Up and Air Squat are bodyweight gymnastics movements (2), while Push Press and Back Squat are weighted barbell movements (2). This creates a 50/50 split between Gymnastics and Weightlifting with no monostructural cardio.