Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill gymnastics movements requiring significant strength and coordination. Strict handstand push-ups demand exceptional pressing strength and balance, while alternating pistols require single-leg strength, mobility, and stability. The 2-minute AMRAP format creates time pressure without allowing adequate recovery between challenging movements. Most average CrossFitters will need to scale both movements significantly, as these represent advanced gymnastics skills that require dedicated practice to perform at volume.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Both movements require significant relative strength - strict HSPU demands pressing strength, pistols require single-leg strength and stability.
• Stamina (7/10): Strict handstand push-ups and pistols will heavily tax upper body pressing and single-leg muscular endurance over sustained efforts.
• Flexibility (6/10): Handstand position requires shoulder and thoracic mobility, while pistols demand ankle, hip, and hamstring flexibility for proper depth.
• Speed (4/10): AMRAP format encourages steady pacing, but technical movements limit cycling speed compared to simpler bodyweight exercises.
• Endurance (3/10): Two 2-minute AMRAPs provide moderate cardiovascular demand but insufficient duration for significant aerobic system stress.
• Power (2/10): Strict tempo movements with minimal explosive component; focus is on controlled strength rather than power output.

Movements

• Pistol Squat
• Handstand Push-Up

Benchmark Notes

This workout consists of two separate 2-minute AMRAPs: strict handstand push-ups followed by alternating pistols. Total score is combined reps from both movements. Strict Handstand Push-Up Analysis: - Elite athletes (L10): 20-25 reps in 2 minutes (1 rep every 5-6 seconds including brief rests) - Advanced (L7-L8): 12-16 reps (1 rep every 7-10 seconds) - Intermediate (L5): 8-10 reps (1 rep every 12-15 seconds with longer breaks) - Beginner (L1-L2): 2-4 reps (very limited strict HSPU capacity) Alternating Pistol Analysis: - Elite athletes (L10): 20-25 reps in 2 minutes (alternating legs, 1 rep every 5-6 seconds) - Advanced (L7-L8): 14-18 reps (1 rep every 7-9 seconds) - Intermediate (L5): 10-12 reps (1 rep every 10-12 seconds with balance corrections) - Beginner (L1-L2): 4-6 reps (limited single-leg strength and balance) Both movements are highly skill-dependent and strength-limiting. The 2-minute time domain prevents significant fatigue accumulation but demands consistent technical execution. No direct anchor matches this format, but referencing gymnastics-heavy benchmarks like Angie (bodyweight movements) and considering the high skill requirement. Combined totals: - L10: 40-50 total reps (20-25 HSPU + 20-25 pistols) - L5: 18-22 total reps (8-10 HSPU + 10-12 pistols) - L1: 6-10 total reps (2-4 HSPU + 4-6 pistols) Final targets: L10: 44 reps, L5: 24 reps, L1: 8 reps

Modality Profile

Both Handstand Push-Up and Pistol are bodyweight gymnastics movements, resulting in 100% gymnastics modality