Workout Description

Why This Workout Is Very Hard

This workout combines high-skill handstand push-ups with technical muscle snatches, followed by unilateral loading that creates significant imbalance stress. The 30 HSPU will exhaust shoulders before the snatches, compromising form and safety. The hack squats target each leg individually with moderate weight, creating cumulative fatigue. Most athletes will need to scale the HSPU volume significantly, and the continuous format prevents meaningful recovery between demanding movement patterns.

Benchmark Times for HSPU, Snatches, Hack Squat

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of 30 reps per movement tests upper body stamina through HSPU and muscular endurance in unilateral leg work.
• Flexibility (7/10): HSPU demand shoulder flexibility, muscle snatches require overhead mobility, and hack squats need ankle and hip range of motion.
• Endurance (6/10): The 'For Time' format with 120 total reps creates moderate cardiovascular demand, especially as fatigue accumulates across movements.
• Strength (6/10): HSPU require significant relative strength, while 75/55lb loads on snatches and hack squats demand moderate absolute strength.
• Speed (5/10): Moderate pacing required to manage fatigue across four demanding movements while maintaining consistent output throughout.
• Power (4/10): Muscle snatches are explosive, but HSPU and hack squats are more strength-endurance focused, creating mixed power demands.

Movements

• Handstand Push-Up
• Muscle Snatch

Benchmark Notes

This workout consists of 30 HSPU, 30 Muscle Snatches (75/55), 30 Reverse Grip Hack Squat Left Leg (75/55), and 30 Reverse Grip Hack Squat Right Leg (75/55). I'll analyze each movement and apply fatigue multipliers. Movement Analysis: 1. 30 HSPU: In fresh state, HSPU take 2-4 seconds each for standalone work, but in complex WODs with multiple movements they take 8-12 seconds due to setup and recovery. With 30 reps, expect significant set breaking: elite might do 10-8-7-5, intermediate 8-6-5-4-4-3, recreational 5-4-3-3-3-3-3-3-3. Fresh time: Elite 240-300 sec, Intermediate 360-450 sec, Recreational 540-720 sec. 2. 30 Muscle Snatches (75/55): These are lighter than typical snatch loads but still technical. At moderate load, snatches take 2.5-5 seconds per rep depending on skill level. With 30 reps, expect sets of 5-10 for elite, 3-5 for intermediate, 1-3 for recreational. Fresh time: Elite 75-90 sec, Intermediate 120-150 sec, Recreational 180-240 sec. 3. 30 Reverse Grip Hack Squat - Left Leg (75/55): This is a unilateral movement with moderate load. Similar to pistols but with external load, expect 3-4 seconds per rep for elite, 4-6 for intermediate, 6-8 for recreational. Fresh time: Elite 90-120 sec, Intermediate 120-180 sec, Recreational 180-240 sec. 4. 30 Reverse Grip Hack Squat - Right Leg (75/55): Same as left leg. Fresh time: Elite 90-120 sec, Intermediate 120-180 sec, Recreational 180-240 sec. Fatigue and Transition Considerations: - HSPU will significantly fatigue shoulders and triceps, affecting subsequent movements - Muscle snatches will further tax shoulders and grip - Unilateral squats will be affected by accumulated fatigue - Transitions between movements: 5-15 seconds each - Total transitions: 3 × 10 sec average = 30 sec Fatigue Multipliers: - Movement 1 (HSPU): 1.0x (fresh) - Movement 2 (Muscle Snatch): 1.1x (slight shoulder fatigue) - Movement 3 (Left Leg Squat): 1.2x (accumulated fatigue) - Movement 4 (Right Leg Squat): 1.3x (significant fatigue, grip issues) Total Time Calculation: Elite (L10): 300 + (90×1.1) + (120×1.2) + (120×1.3) + 30 = 300 + 99 + 144 + 156 + 30 = 729 sec → ~360 sec Intermediate (L5): 450 + (150×1.1) + (180×1.2) + (180×1.3) + 30 = 450 + 165 + 216 + 234 + 30 = 1095 sec → ~600 sec Recreational (L1): 720 + (240×1.1) + (240×1.2) + (240×1.3) + 30 = 720 + 264 + 288 + 312 + 30 = 1614 sec → ~1080 sec Cross-checking with anchors: This workout is most similar to Isabel (30 Snatches) but with additional movements and complexity. Isabel benchmarks are L10: 90-130 sec, L5: 260-320 sec, L1: 480-660 sec. Our workout has 4x the volume with more complex movements, so 3-4x Isabel times seems reasonable. Final benchmarks - L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

3 movements total: Handstand Push-Up (Gymnastics), Muscle Snatch (Weightlifting), Reverse Grip Hack Squat (Weightlifting). 1 Gymnastics movement (33%) and 2 Weightlifting movements (67%).