Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill gymnastics movements (handstand walks and HSPU) with minimal rest between them in a continuous 14-minute format. The handstand walks will heavily fatigue shoulders and wrists, directly compromising HSPU performance. Most average CrossFitters cannot perform 25ft handstand walks consistently, and those who can will struggle significantly with the HSPU under accumulated shoulder fatigue. The rowing provides brief respite but insufficient recovery for the demanding gymnastics sequence.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Handstand push-ups and walks will heavily tax shoulder and core stamina, while rowing adds leg stamina demands throughout the workout.
• Endurance (7/10): 14-minute AMRAP with rowing creates significant cardiovascular demand, though handstand work provides brief recovery periods between high-intensity efforts.
• Flexibility (7/10): Handstand positions require excellent shoulder flexibility and thoracic extension, with overhead mobility being critical for successful execution.
• Strength (6/10): Handstand push-ups require significant pressing strength, and handstand walks demand considerable shoulder and core strength for stabilization.
• Speed (4/10): Transitions between handstand work and rowing are key, though handstand movements naturally limit cycling speed due to technical demands.
• Power (3/10): Rowing provides some power component, but handstand movements are more strength-endurance focused with minimal explosive demands.

Movements

• Handstand Walk
• Handstand Push-Up
• Row

Benchmark Notes

This is a 14-minute AMRAP with handstand walks and handstand push-ups as the primary limiting factors. Each round consists of: 25ft handstand walk + 5 handstand push-ups + 25ft handstand walk + 35/25 cal row. Breaking down by movement: Handstand walks (50ft total per round) will take 30-60 seconds for most athletes due to balance corrections and potential failed attempts. The 5 handstand push-ups will require 15-40 seconds depending on skill level and fatigue, often broken into singles or doubles in later rounds. The rowing portion (35 cal for males) takes approximately 60-90 seconds. Total round time ranges from 2-4 minutes fresh, extending significantly with fatigue. This workout is heavily gymnastics-biased and will favor athletes with strong handstand skills. Using Cindy (20-min AMRAP) as a reference anchor where L10 achieves 25-30 rounds and L5 achieves 15-18 rounds, I'm scaling down proportionally for the shorter time domain and much higher skill requirement. The handstand elements create major bottlenecks that will limit most athletes significantly. Elite athletes (L10) might complete 10+ rounds, intermediate athletes (L5) around 5-6 rounds, and beginners (L1) may struggle to complete even 2-3 rounds due to the technical demands. Final targets: L10: 10+ rounds, L5: 5.7 rounds, L1: 2.5 rounds.

Modality Profile

Two gymnastics movements (Handstand Walk, Handstand Push-Up) and one monostructural movement (Row). With 3 total movements, gymnastics represents 2/3 (67%) and monostructural represents 1/3 (33%).