Workout Description

Why This Workout Is Hard

This workout combines three challenging elements: strict handstand push-ups (high skill), toes through rings (grip/core intensive), and overhead squats (mobility/stability demanding). The 2-minute AMRAP format creates time pressure while fatigue accumulates across movements that interfere with each other. Four rounds with only 1-minute rest means insufficient recovery. Most average athletes will struggle with the strict HSPU volume and overhead squat stability under fatigue, requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill bodyweight movements combined with overhead squats will heavily tax upper body and core muscular endurance over repeated rounds.
• Flexibility (8/10): Handstand push-ups require shoulder mobility, toes-through-rings demand hip and shoulder flexibility, overhead squats need ankle and thoracic mobility.
• Speed (7/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds within the 2-minute windows.
• Endurance (6/10): Four 2-minute AMRAPs with 1-minute rest creates moderate cardiovascular demand, requiring sustained output across multiple intervals.
• Strength (6/10): Strict handstand push-ups require significant pressing strength, while overhead squats demand considerable strength and stability throughout the kinetic chain.
• Power (3/10): Movements are primarily strength-endurance based with minimal explosive demands, though some power needed for efficient transitions between exercises.

Movements

• Toes-to-Bar
• Overhead Squat
• Strict Handstand Push-Up

Benchmark Notes

This workout is 4 rounds of 2-minute AMRAPs with 1-minute rest between rounds. Each round contains 3 Strict HSPU + 6 Toes-to-Bar + 9 Overhead Squats (95/65). I'll analyze this as a rounds + reps workout since that's how it was scored. Movement analysis per round: - 3 Strict HSPU: 8-12 sec each = 24-36 sec total (strict HSPUs are much slower than kipping) - 6 Toes-to-Bar: 2-3 sec each = 12-18 sec total - 9 Overhead Squats (95/65): 3-4 sec each = 27-36 sec total - Transitions: ~10-15 sec total Fresh round time: 73-105 seconds for one complete round, leaving 15-47 seconds for partial reps. Fatigue considerations: - Round 1: Fresh performance, likely 1+ rounds - Round 2: Shoulders fatigued from strict HSPU, ~10% slower - Round 3: Significant shoulder/grip fatigue, ~20% slower - Round 4: Heavy fatigue, ~30% slower The strict handstand push-ups are the major limiting factor - they require significant shoulder strength and will cause rapid fatigue. Most athletes will see dramatic drop-off after round 1. Using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as a reference anchor, where L10 achieves 25-30 rounds and L5 achieves 15-18 rounds over 20 minutes. This workout is much shorter (8 minutes total work) but significantly more demanding due to strict HSPU and overhead squats with load. Projected performance: - L10 (Elite): 16-17 total rounds across 4 AMRAPs - L5 (Average): 10-11 total rounds - L1 (Beginner): 4-5 total rounds (may need to scale strict HSPU) Final targets: L10: 16.5 rounds, L5: 10.5 rounds, L1: 4.5 rounds

Modality Profile

2 out of 3 movements are gymnastics (Strict Handstand Push Up, Toes-to-Bar) and 1 is weightlifting (Overhead Squat). This gives approximately 67% gymnastics and 33% weightlifting.