Workout Description

Why This Workout Is Medium

While handstand push-ups are a higher skill movement, the partner format provides natural rest periods that prevent excessive fatigue accumulation. The DB deadlifts and pull-ups are moderate loads/volumes, and double-unders, though technical, are manageable in sets of 36. The 10 rounds create volume, but the partner rest allows recovery between efforts. Most average CrossFitters can complete this with appropriate scaling of HSPU to push-ups.

Benchmark Times for WOD A

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling, pushing, and jumping movements will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Ten rounds for time with a partner creates significant cardiovascular demand, especially with minimal rest between movements and rounds.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility and overhead positioning, while deadlifts require hip hinge flexibility and pull-ups need shoulder range.
• Speed (6/10): Partner format and high round count require efficient movement transitions and consistent pacing to maintain intensity throughout the workout.
• Strength (4/10): Handstand push-ups and DB deadlifts require moderate strength, but the high rep format emphasizes strength endurance over maximal force.
• Power (3/10): Double-unders provide some explosive component, but the overall workout emphasizes sustained output rather than peak power production.

Movements

• Handstand Push-Up
• Push-Up
• Dumbbell Deadlift
• Pull-Up
• Double-Under

Benchmark Notes

This is a partner workout with 10 rounds of 4 movements totaling 630 reps per person (60 HSPU/Push-ups, 90 DB deadlifts, 120 pull-ups, 360 double-unders). I'll analyze this as a high-volume chipper with partner dynamics. Movement breakdown per round: - 6 HSPU: 8-12 sec in complex WODs (48-72 sec total fresh) - 9 DB Deadlift: 2-3 sec per rep (18-27 sec total fresh) - 12 Pull-ups: 1-2 sec per rep (12-24 sec total fresh) - 36 Double-unders: 0.5 sec per rep in rhythm (18 sec total fresh) Fresh round time: 96-141 seconds per round per person. However, this is a PARTNER workout, so athletes alternate or split work, effectively halving individual workload while adding coordination time. Partner dynamics considerations: - Coordination and handoff time: +10-15 seconds per round - Reduced individual fatigue due to built-in rest - Strategy variations (alternating rounds vs splitting reps) Adjusted per-person work with partner format: - Effective rounds per person: 5 rounds of full work - Plus coordination and transition time - High-skill movements (HSPU, pull-ups) will create bottlenecks Fatigue progression for 5 effective rounds per person: - Rounds 1-2: 1.0x baseline - Rounds 3-4: 1.2x baseline - Round 5: 1.4x baseline Using Angie (1800-2400 sec L1) as closest anchor for high-volume gymnastics work, but this workout has more complex movements and partner coordination. The 630 total reps with HSPU and pull-ups as limiting factors suggests longer times than pure bodyweight movements. Calculated benchmarks: - L10 (Elite): 840 sec (14:00) - Efficient partner coordination, strong gymnastics - L5 (Average): 1320 sec (22:00) - Moderate breaking, some coordination delays - L1 (Beginner): 2100 sec (35:00) - Significant scaling, frequent breaks Final targets: L10: 840 sec, L5: 1320 sec, L1: 2100 sec

Modality Profile

4 out of 5 movements are gymnastics (Handstand Push-Up, Push-Up, Pull-Up, Double-Under), while 1 movement is weightlifting (Dumbbell Deadlift). This gives an 80/20 split between gymnastics and weightlifting.