Workout Description

Why This Workout Is Hard

The 1K row creates significant leg and cardiovascular fatigue before moving to 50 back squats at bodyweight (heavy for most athletes). The handstand push-ups then demand upper body strength and skill while already fatigued from the previous elements. The barbell-from-floor requirement adds complexity to the squats. This combination of high volume, heavy loading, and skill under accumulated fatigue makes it challenging for average CrossFitters.

Benchmark Times for WOD

• 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): Fifty back squats at bodyweight plus thirty handstand push-ups will severely test muscular endurance in legs, shoulders, and triceps.
• Endurance (7/10): The 1K row provides significant cardiovascular demand, while the high-volume back squats and handstand push-ups maintain elevated heart rate throughout.
• Strength (6/10): Bodyweight back squats and handstand push-ups require substantial strength, though not maximal loads. Starting barbell from floor adds deadlift strength component.
• Speed (5/10): Moderate pacing demands with transitions between three distinct movement patterns. Grip and shoulder fatigue will limit cycling speed significantly.
• Flexibility (4/10): Handstand push-ups demand significant shoulder mobility and overhead position. Back squats require adequate ankle and hip mobility for proper depth.
• Power (2/10): Minimal explosive movement requirements. The row allows some power expression, but overall emphasis is on sustained strength endurance.

Movements

• Back Squat
• Handstand Push-Up
• Row

Benchmark Notes

This workout consists of 1000m row, 50 back squats at bodyweight/75% bodyweight, and 30 handstand push-ups for time. I'll analyze each component: 1000m Row: Elite athletes complete this in 195-210 seconds, intermediate in 225-240 seconds, novice in 255-270 seconds. 50 Back Squats (BW/75% BW): This is heavy loading. At bodyweight for males (typically 185-200lbs) and 75% bodyweight for females (typically 110-130lbs), these will be performed as singles or doubles with rest. Elite: 2-3 sec per rep = 100-150 seconds total. Intermediate: 3-4 sec per rep with more rest = 150-200 seconds. Novice: 4-5 sec per rep with significant rest = 200-250 seconds. 30 Handstand Push-Ups: In a complex workout like this, HSPU become very challenging. Elite athletes might maintain 3-4 seconds per rep = 90-120 seconds. Intermediate athletes will break into smaller sets: 120-180 seconds. Novice athletes will struggle significantly: 180-300 seconds. Transition times: 10-20 seconds between movements for elite, 20-30 seconds for intermediate, 30-45 seconds for novice. Fatigue considerations: The heavy back squats will significantly impact the handstand push-ups, adding 20-30% to normal HSPU times. The row, while first, will create some systemic fatigue. Total time estimates: - Elite (L9-L10): Row 200s + Squats 125s + HSPU 105s + Transitions 30s = 460s, with some variation giving 360-420s range - Intermediate (L5-L6): Row 235s + Squats 175s + HSPU 150s + Transitions 40s = 600s - Novice (L1-L2): Row 265s + Squats 225s + HSPU 225s + Transitions 60s = 775s, extending to 960-1080s for true beginners This workout is similar to Jackie (1000m row, 50 thrusters, 30 pull-ups) but significantly harder due to the heavy back squats and handstand push-ups. Jackie benchmarks are L10: 310-340s, L5: 420-480s, L1: 600-720s. Our workout should be substantially slower due to the heavier, more technical movements. Final targets: L10: 360s, L5: 600s, L1: 1080s

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Back Squat (weighted barbell movement), and Handstand Push-Up (bodyweight gymnastics movement). Equal distribution with slight rounding to weightlifting.