Workout Description

Why This Workout Is Hard

This workout combines three challenging elements with minimal rest: strict pull-ups (high skill/strength demand), handstand holds (advanced skill requiring shoulder stability), and heavy kettlebell swings. The 6-round format with only brief transitions creates significant fatigue accumulation. Strict pull-ups become exponentially harder under fatigue, and maintaining handstand holds after upper body exhaustion is demanding. The alternating single-arm swings add grip/core complexity. Most athletes will need to scale movements or reps.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Strict pull-ups and sustained handstand holds heavily tax upper body muscular endurance, while kettlebell swings challenge posterior chain stamina.
• Strength (6/10): Strict pull-ups require significant relative strength, handstand holds demand shoulder/core strength, and 53/35lb kettlebell swings provide moderate load.
• Flexibility (5/10): Handstand holds require good shoulder mobility and thoracic extension, while kettlebell swings demand hip hinge flexibility and overhead positioning.
• Endurance (4/10): Six rounds with timed intervals creates moderate cardiovascular demand, but rest periods and short work windows limit pure aerobic stress.
• Power (3/10): Kettlebell swings have explosive hip drive component, but strict pull-ups and static holds are primarily strength-endurance focused movements.
• Speed (2/10): Timed intervals with specific work periods don't emphasize fast transitions or cycling speed between movements within rounds.

Movements

• Strict Pull-Up
• Handstand Hold
• Russian Kettlebell Swing

Benchmark Notes

This workout is scored by total reps across 6 rounds, combining strict pull-ups and kettlebell swings. Each round consists of 15 seconds max strict pull-ups followed by 45 seconds max kettlebell swings (alternating arms). The handstand hold is not scored. Movement analysis: - Strict Pull-Ups (15 sec max): Elite athletes can maintain 1 rep per 1.5-2 seconds under fatigue, intermediates 1 rep per 2-3 seconds, beginners 1 rep per 3-4 seconds or fewer total reps - Kettlebell Swings (45 sec max): At 53/35 lbs, elite can maintain 25-30 reps per 45-second window, intermediates 18-22 reps, beginners 12-15 reps Round-by-round breakdown with fatigue: Rounds 1-2 (fresh): Pull-ups 6-8/4-5/2-3, KBS 28-30/20-22/14-15 Rounds 3-4 (moderate fatigue): Pull-ups 5-6/3-4/1-2, KBS 25-27/18-20/12-13 Rounds 5-6 (high fatigue): Pull-ups 4-5/2-3/1, KBS 22-25/16-18/10-12 Total rep estimates: - Elite (L9-L10): 200-220 total reps - Advanced (L7-L8): 160-180 total reps - Intermediate (L5-L6): 120-140 total reps - Beginner (L2-L3): 60-80 total reps - Scaled (L1): 45-60 total reps This workout combines upper body pulling strength endurance with posterior chain power endurance. The strict pull-up requirement significantly limits rep potential compared to kipping versions. No direct benchmark anchor applies, but the rep distribution follows typical CrossFit scaling patterns for high-volume upper body work. Final targets: L10: 220+ reps, L5: 125 reps, L1: 45 reps

Modality Profile

3 movements total: Strict Pull-Up and Handstand Hold are bodyweight gymnastics movements (2/3 = 67%), Russian Kettlebell Swing is a weighted external load movement (1/3 = 33%), no monostructural cardio movements present