Workout Description

Why This Workout Is Hard

While individual elements are manageable (moderate bike calories, basic HSPU, moderate deadlift weight), the combination creates significant challenge. Handstand push-ups require fresh shoulders but come after bike work, then heavy deadlifts tax the posterior chain under accumulated fatigue. Seven rounds amplify this interference pattern. The 1-minute rest helps but isn't enough for full recovery between rounds, creating progressive fatigue accumulation that will force most athletes to scale.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of handstand push-ups across seven rounds will severely test upper body pressing stamina, especially with grip fatigue from deadlifts.
• Endurance (7/10): Seven rounds with bike calories and one-minute rest creates significant cardiovascular demand, though rest periods allow some recovery between efforts.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while deadlifts need adequate hip and ankle mobility for proper positioning.
• Strength (6/10): Deadlifts at 225/155 require moderate to heavy strength, while handstand push-ups demand significant relative strength for pressing bodyweight overhead.
• Speed (5/10): Built-in rest periods reduce speed demands, but efficient transitions and maintaining pace across seven rounds remains important for performance.
• Power (4/10): Bike calories require some power output for efficiency, but the overall workout emphasizes strength endurance over explosive movements.

Movements

• Air Bike
• Deadlift
• Handstand Push-Up

Benchmark Notes

This workout consists of 7 rounds of 10/8 cal bike, 6 handstand push-ups, and 3 deadlifts at 225/155 lbs, with 1 minute rest between rounds. Let me break this down movement by movement: Movement Analysis: - Assault Bike (10 cal): 12-20 sec fresh - Handstand Push-Ups (6 reps): In complex WODs with 3+ movements, HSPU take 8-12 sec per rep, so 6 reps = 48-72 sec fresh - Deadlift (3 reps at 225): 2-3 sec per rep = 6-9 sec fresh - Transitions: 3-6 sec between movements for intermediate athletes - Rest: 60 sec prescribed between rounds Round-by-Round Breakdown (Male): Round 1 (fresh): Bike 15 sec + transition 4 sec + HSPU 54 sec + transition 4 sec + DL 7 sec = 84 sec + 60 sec rest = 144 sec Round 2-3 (1.1x fatigue): 92 sec + 60 sec rest = 152 sec each Round 4-5 (1.2x fatigue): 101 sec + 60 sec rest = 161 sec each Round 6-7 (1.3x fatigue): 109 sec + 60 sec rest = 169 sec each Total time calculation: 144 + (2×152) + (2×161) + (2×169) - 60 (no rest after final round) = 1048 sec This workout is most similar to a multi-modal chipper with significant gymnastics component. The handstand push-ups will be the major limiting factor, requiring frequent set breaks as fatigue accumulates. Elite athletes might maintain larger HSPU sets early but will still face significant degradation. Adjusting for skill levels: - L10 (Elite): 720 sec - can maintain bigger HSPU sets, faster transitions - L5 (Average): 1200 sec - moderate set breaking, standard transitions - L1 (Novice): 1800 sec - frequent HSPU singles, longer transitions, possible scaling Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Three movements from three different modalities: Bike (monostructural cardio), Handstand Push-Up (gymnastics bodyweight), and Deadlift (weightlifting with external load). Equal distribution with slight emphasis on weightlifting.