Workout Description

Movements

• Handstand Push-Up

Benchmark Notes

This is a 3-round workout with 1-minute caps per round. Each round consists of max handstand push-ups followed by max banded shoulder press in remaining time, with 60-second rest between rounds. HSPU Analysis: Round 1 (fresh): Elite athletes can perform 8-12 HSPUs in 15-20 seconds, intermediate 4-6 HSPUs in 20-30 seconds, beginners 1-3 HSPUs in 30-45 seconds. Remaining time for shoulder press: Elite have 40-45 seconds, intermediate 30-40 seconds, beginners 15-30 seconds. Banded shoulder press rate: approximately 1 rep per second when fresh. Round 2-3: HSPU performance degrades 20-30% due to shoulder fatigue from previous round and shoulder press volume. Shoulder press maintains closer to original pace but with slight degradation. Total calculation: Elite (L9-L10): 10 HSPUs + 35 shoulder press per round × 3 rounds = 135 total reps. Advanced (L7-L8): 7 HSPUs + 25 shoulder press per round × 3 rounds = 96 total reps. Intermediate (L5-L6): 4 HSPUs + 20 shoulder press per round × 3 rounds = 72 total reps. Beginner (L2-L3): 2 HSPUs + 12 shoulder press per round × 3 rounds = 42 total reps. The 60-second rest allows for some recovery but shoulders remain the limiting factor throughout.