Workout Description

Why This Workout Is Hard

This workout combines two high-skill movements (HSPU and C2B) with significant volume across 5 rounds. The continuous format creates cumulative shoulder and grip fatigue, making later rounds progressively harder. Most average CrossFitters will struggle with unbroken sets of 10 HSPU, especially after multiple rounds. The combination of upper body skill demands without built-in rest makes this challenging despite moderate individual rep counts.

Benchmark Times for CHARLIE HORSE

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of challenging upper body movements (50 HSPU, 60 C2B) will severely test muscular endurance in shoulders, lats, and core.
• Endurance (7/10): Five rounds of upper body intensive work with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (7/10): HSPU demands excellent shoulder and thoracic mobility, while C2B requires good lat and shoulder flexibility for full range of motion.
• Strength (6/10): Handstand push-ups and chest-to-bar pull-ups require significant relative strength, with weighted sit-ups adding moderate load demand.
• Speed (5/10): Moderate pacing required to manage fatigue across five rounds while maintaining movement quality and minimizing rest between exercises.
• Power (3/10): Some explosive elements in C2B pull-ups and HSPU pressing, but primarily strength-endurance focused rather than pure power output.

Movements

• Handstand Push-Up
• Chest-to-Bar Pull-Up
• Sit-Up

Benchmark Notes

This workout consists of 5 rounds of 10 HSPU + 12 C2B Pull-Ups + 14 Weighted Sit-Ups (20/15 lb). I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Handstand Push-Ups: 2-4 sec per rep fresh, but in complex workouts with multiple movements, HSPU typically take 8-12 sec per rep due to setup, positioning, and recovery needs - Chest-to-Bar Pull-Ups: 1.5-2.5 sec per rep fresh, scaling with fatigue - Weighted Sit-Ups: 2-3 sec per rep with moderate weight Round-by-Round Breakdown (Elite Level): Round 1 (Fresh): HSPU 10×3=30s, C2B 12×2=24s, Sit-ups 14×2.5=35s, transitions 10s = 99s Round 2: HSPU 10×3.2=32s, C2B 12×2.2=26s, Sit-ups 14×2.6=36s, transitions 12s = 106s Round 3: HSPU 10×3.5=35s, C2B 12×2.4=29s, Sit-ups 14×2.8=39s, transitions 15s = 118s Round 4: HSPU 10×4=40s, C2B 12×2.7=32s, Sit-ups 14×3=42s, transitions 18s = 132s Round 5: HSPU 10×4.5=45s, C2B 12×3=36s, Sit-ups 14×3.2=45s, transitions 20s = 146s Total Elite Time: ~600 seconds (10:00) This workout is most similar to a gymnastics-heavy chipper with moderate volume. The combination of overhead pressing (HSPU), pulling (C2B), and core work creates significant cumulative fatigue. The HSPU will be the primary limiting factor, requiring frequent set breaks after round 2-3. Fatigue Multipliers Applied: - HSPU: Significant degradation due to shoulder fatigue and setup requirements - C2B: Moderate degradation as grip and lat fatigue accumulates - Weighted Sit-ups: Minimal degradation, relatively sustainable movement - Overhead-to-pulling interference: +15-20% time penalty on C2B after HSPU Set Breaking Patterns: - Elite: HSPU in 5-3-2 sets, C2B in 6-4-2 sets - Intermediate: HSPU in 3-3-2-2 sets, C2B in 4-4-4 sets - Recreational: HSPU singles after round 2, C2B in 3-3-3-3 sets Level Distribution: L10: 360s (6:00) - Elite competitive athletes L5: 600s (10:00) - Average CrossFitter L1: 1080s (18:00) - Beginner/scaled version Final Targets: L10: 360s, L5: 600s, L1: 1080s

Modality Profile

All three movements (Handstand Push-Up, Chest-to-Bar Pull-Up, Sit-Up) are bodyweight gymnastics movements with no external load or cyclical cardio components.