Workout Description

Why This Workout Is Hard

Two back-to-back 6-minute AMRAPs with no rest creates significant fatigue accumulation. Strict HSPU is a high-skill movement that degrades rapidly under fatigue, and transitioning immediately to push-ups targets the same muscle groups when already compromised. The bike calories provide minimal recovery between movements. Most athletes will hit failure on strict HSPU early and struggle with push-up volume in the fatigued state.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume strict HSPU and push-ups will heavily tax upper body muscular endurance, especially shoulders, triceps, and chest.
• Endurance (7/10): Two 6-minute AMRAPs with bike calories create significant cardiovascular demand, requiring sustained aerobic output throughout both intervals.
• Strength (6/10): Strict handstand push-ups require significant relative strength and pressing power, more demanding than regular push-ups.
• Speed (6/10): AMRAP format rewards quick transitions between movements and maintaining high cycling pace to maximize total reps.
• Flexibility (4/10): Handstand position demands good shoulder and thoracic mobility, while push-ups require basic range of motion.
• Power (2/10): Minimal explosive demand; movements are primarily strength-endurance focused with steady bike calories rather than sprint efforts.

Movements

• Air Bike
• Push-Up
• Handstand Push-Up

Benchmark Notes

This workout consists of two separate 6-minute AMRAPs, each with different movements but the same bike component. Since it's scored as 'Reps', I'm calculating total repetitions across both AMRAPs combined. AMRAP 1 Analysis (6 minutes): Strict HSPU + 7/5 Cal Bike - Strict HSPU: 8-12 seconds per rep (much slower than kipping, requires significant strength) - 7/5 Cal Bike: 15-25 seconds for males, 18-30 seconds for females - Round time: ~45-60 seconds for elite, 75-90 seconds for recreational - Elite athletes: 6-8 rounds (36-48 strict HSPU + 42-56 bike calories) - Recreational: 4-5 rounds (24-30 strict HSPU + 28-35 bike calories) AMRAP 2 Analysis (6 minutes): Push-Ups + 7/5 Cal Bike - Push-ups: 1-1.5 seconds per rep (much faster than strict HSPU) - 7/5 Cal Bike: Same as above - Round time: ~25-35 seconds for elite, 40-50 seconds for recreational - Elite athletes: 10-14 rounds (70-98 push-ups + 70-98 bike calories) - Recreational: 7-9 rounds (49-63 push-ups + 49-63 bike calories) Total Rep Calculation: - L10 (Elite): ~280 total reps (48 HSPU + 56 cals + 98 push-ups + 98 cals) - L5 (Average): ~200 total reps (30 HSPU + 35 cals + 70 push-ups + 70 cals) - L1 (Beginner): ~120 total reps (18 HSPU + 21 cals + 42 push-ups + 42 cals) The strict HSPU significantly limits the first AMRAP, while the push-up AMRAP allows for much higher volume. The bike calories remain consistent across both AMRAPs, creating an interesting contrast in pacing strategies. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two gymnastics movements (Handstand Push-Up, Push-Up) and one monostructural movement (Bike). With 2/3 gymnastics and 1/3 monostructural, rounded to nearest clean percentages.