Workout Description

Why This Workout Is Hard

While 9 strict HSPU might seem manageable, the deficit requirement for RX athletes significantly increases difficulty. Most average CrossFitters struggle with strict HSPU volume, and adding deficit height creates a strength and skill challenge that will require scaling for many. The scoring mechanism incentivizes maximum deficit, pushing athletes beyond their comfort zone. This combination of high skill demand and strength requirement under competitive pressure makes it Hard.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Strict handstand push-ups demand maximal upper body pressing strength and core stability, especially with deficit.
• Flexibility (7/10): Requires significant shoulder mobility, wrist flexibility, and thoracic extension for proper handstand position and full range.
• Stamina (2/10): Low rep count means minimal muscular endurance demand, though strict execution may require multiple attempts.
• Endurance (1/10): Nine strict handstand push-ups require minimal cardiovascular demand with ample recovery time between attempts.
• Power (1/10): Strict tempo eliminates explosive component, focusing purely on controlled strength through full range of motion.
• Speed (1/10): No time component or cycling demand; focus is entirely on strength execution with rest between reps.

Movements

• Handstand Push-Up

Benchmark Notes

This workout is scored by deficit height in inches for strict handstand push-ups, making it a distance-based measurement where higher scores indicate better performance. Since this is a pure strength/skill movement with only 9 reps, I analyzed it as a max effort strength test rather than using cardio-based anchors. For strict handstand push-ups, the movement requires significant overhead pressing strength and balance. Most athletes will either: (1) not be able to perform strict HSPUs at all (0 inches deficit), (2) perform them at floor level (0 inches), or (3) add deficit for increased difficulty. The progression is highly skill and strength dependent. L1-L3 represents athletes who cannot perform strict HSPUs or can only do them at floor level (0-2 inches). L4-L6 represents intermediate athletes who can add small deficits (3-6 inches). L7-L9 represents advanced athletes with significant overhead strength who can perform strict HSPUs on substantial deficits (8-12 inches). Elite gymnasts and very strong overhead pressers might achieve 12+ inch deficits. The 9-rep volume is manageable for anyone who can perform the movement, so this becomes purely about maximum deficit capability rather than endurance. Final targets: L10: 12+ inches, L5: 4 inches, L1: 0 inches.

Modality Profile

Handstand Push-Up is a bodyweight gymnastics movement, making this 100% Gymnastics