Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with continuous work for 10 rounds. The 20-second AMRAPs with only 10-second rest create significant fatigue accumulation, especially for HSPU which require strength and skill. Most athletes will hit failure on HSPU early and struggle to maintain output. The minimal rest prevents recovery, making this much harder than if movements were done fresh with adequate rest between rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Handstand push-ups and kettlebell swings both require high muscular endurance, with grip and shoulder stamina being severely tested over multiple rounds.
• Endurance (8/10): Ten rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (8/10): The 20-second AMRAP format demands maximum cycling speed with quick transitions between movements and minimal rest periods.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while kettlebell swings demand hip hinge flexibility and overhead positioning.
• Power (7/10): Kettlebell swings are inherently explosive hip extension movements, while handstand push-ups require rapid force production in the pressing pattern.
• Strength (6/10): Handstand push-ups demand significant pressing strength while kettlebell swings require posterior chain strength, though not maximal loads.

Movements

• Kettlebell Swing
• Handstand Push-Up

Benchmark Notes

This is a high-intensity interval workout with 10 rounds of 20-second AMRAPs alternating between handstand push-ups and kettlebell swings, with 10-second rests. Total work time is 400 seconds (6:40) with 180 seconds of rest. Movement analysis: Handstand push-ups in 20-second intervals will yield 3-8 reps per round for most athletes (elite may hit 10+ early rounds). Fresh HSPU rate is 2-4 seconds per rep, but in 20-second sprints with fatigue, expect 4-6 reps for intermediate athletes, 2-4 for beginners, and 6-10 for elite. Kettlebell swings at 53/35 lbs in 20-second bursts should yield 8-15 reps per round. Fresh KB swing rate is 1.5-2 seconds per rep, so in 20-second intervals expect 10-13 swings for most athletes. Fatigue progression: Rounds 1-3 maintain near-peak output, rounds 4-6 see 10-15% decline, rounds 7-10 see 20-30% decline as grip and shoulders fatigue significantly. The 10-second rest is insufficient for full recovery, creating cumulative fatigue. Conservative estimates per round: Elite (L9-L10): 8 HSPU + 14 KB swings = 22 reps early, declining to 6 HSPU + 12 KB swings = 18 reps late. Average 20 reps/round × 10 rounds = 200 reps. Advanced (L7-L8): 6 HSPU + 12 KB swings = 18 reps early, declining to 4 HSPU + 10 KB swings = 14 reps late. Average 16 reps/round × 10 rounds = 160 reps. Intermediate (L5-L6): 4 HSPU + 11 KB swings = 15 reps early, declining to 2 HSPU + 9 KB swings = 11 reps late. Average 13 reps/round × 10 rounds = 130 reps. Beginner (L1-L3): 2 HSPU + 8 KB swings = 10 reps early, declining to 1 HSPU + 6 KB swings = 7 reps late. Average 8.5 reps/round × 10 rounds = 85 reps. This workout is similar to Fight Gone Bad in its high-intensity interval nature, but FGB has 5 stations × 3 rounds while this has 2 movements × 10 rounds. FGB elite scores are 430-500 total reps across 15 minutes. This workout is more concentrated (6:40 work time) but fewer movement options, so scaling down proportionally. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

Two movements: Handstand Push-Up (bodyweight/gymnastics) and Kettlebell Swing (external load/weightlifting). Equal 50/50 split between G and W modalities.