Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with continuous work over 12 rounds. The 20-second AMRAPs create intense bursts with minimal recovery (10 seconds), preventing full restoration. HSPU under fatigue becomes increasingly difficult, and the 8-minute duration ensures significant accumulation. While individual elements aren't extreme, the combination of skill demands, forced pace, and fatigue accumulation makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume handstand push-ups and kettlebell swings with short rest periods heavily taxes upper body pushing stamina and posterior chain endurance.
• Endurance (8/10): Twelve rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (8/10): AMRAP format with 10-second rest periods demands rapid movement cycling and quick transitions to maximize reps in limited time windows.
• Flexibility (7/10): Handstand push-ups demand excellent shoulder mobility and thoracic extension while kettlebell swings require hip hinge flexibility and overhead positioning.
• Power (7/10): Kettlebell swings are inherently explosive hip extension movements while handstand push-ups require rapid force production in inverted position.
• Strength (6/10): Handstand push-ups require significant relative strength while kettlebell swings demand moderate load strength through hip extension patterns.

Movements

• Kettlebell Swing
• Handstand Push-Up

Benchmark Notes

This is a high-intensity interval workout with 12 rounds alternating between handstand push-ups and kettlebell swings, each performed for 20 seconds with 10-second rests. Total workout time is 6 minutes (12 rounds × 30 seconds per round). Movement analysis: Handstand Push-Ups in 20-second intervals - Elite athletes can maintain 8-12 reps per round early, degrading to 6-8 reps in later rounds due to shoulder fatigue. Average athletes start at 4-6 reps, dropping to 2-3 reps. Beginners may get 1-3 reps per round consistently. Kettlebell Swings (53/35) in 20-second intervals - Elite athletes can maintain 15-18 swings per round throughout due to the cyclical nature and lower technical demand. Average athletes maintain 10-12 swings per round. Beginners achieve 6-8 swings per round. Fatigue pattern: The 10-second rest is insufficient for full recovery, creating cumulative fatigue. Handstand push-ups will degrade significantly after round 6-8 due to shoulder endurance limits. Kettlebell swings remain more consistent due to their ballistic nature and full-body involvement. Total rep calculation: Elite (L10): 12 rounds × (8 HSPU + 16 KBS) = 288 reps, with some maintaining higher output = ~360 reps. Advanced (L8): 12 rounds × (6 HSPU + 14 KBS) = 240 reps, accounting for fatigue = ~300 reps. Average (L5): 12 rounds × (4 HSPU + 11 KBS) = 180 reps, with significant HSPU degradation = ~240 reps. Beginner (L2): 12 rounds × (2 HSPU + 8 KBS) = 120 reps, with consistent but low output = ~150 reps. This workout is similar to high-intensity interval benchmarks but focuses on upper body strength endurance combined with posterior chain power. The short intervals and minimal rest create a unique challenge different from traditional CrossFit benchmarks. Final targets - L10: ~360 reps, L5: ~240 reps, L1: ~120 reps.

Modality Profile

Two movements: Handstand Push-Up (bodyweight/gymnastics) and Kettlebell Swing (external load/weightlifting). Equal 50/50 split between G and W modalities.