Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy front squats (135/95) with high-skill handstand push-ups across significant volume (45 total reps each), plus 3.7K of rowing. The continuous format with no built-in rest creates substantial fatigue accumulation. Front squats from the ground add grip/setup demands, while HSPU become increasingly difficult under shoulder fatigue. The 1RM attempt after this volume makes it particularly challenging for average athletes.

Benchmark Times for WOD

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume front squats (45 total) and handstand push-ups (45 total) will severely tax upper body pressing and leg muscular endurance.
• Endurance (7/10): Rowing intervals totaling 4.7K combined with strength movements creates significant cardiovascular demand over 40 minutes with minimal rest periods.
• Strength (7/10): 135/95lb front squats from ground plus 1RM split jerk finale demands significant absolute strength, especially with pre-fatigue from earlier work.
• Flexibility (6/10): Front squats require ankle and hip mobility, handstand push-ups need shoulder flexibility, split jerk demands overhead mobility and hip flexibility.
• Power (5/10): Split jerk is explosive, front squats from ground require power off floor, but rowing and HSPU are more grinding movements.
• Speed (4/10): Descending ladder format encourages faster cycling in later rounds, but heavy front squats and technical HSPU limit overall movement speed.

Movements

• Row
• Front Squat
• Handstand Push-Up
• Jerk

Benchmark Notes

This workout combines high-volume rowing with challenging strength and gymnastics movements in a descending ladder format, followed by max effort strength work. Breaking down by segments: Segment 1 (2K row + 21 FS + 21 HSPU): The 2K row takes 360-540 sec across levels. Front squats from ground (no rack) add significant grip and positioning demands - 21 reps at 135/95 takes 50-90 sec including setup time. Handstand push-ups are extremely challenging after rowing and squatting - 21 reps takes 120-300 sec with multiple breaks. Total: 530-930 sec. Segment 2 (1.5K row + 15 FS + 15 HSPU): 1.5K row takes 270-405 sec. 15 front squats take 35-65 sec. 15 HSPUs with accumulated fatigue take 80-200 sec. Total: 385-670 sec. Segment 3 (1K row + 9 FS + 9 HSPU): 1K row takes 180-270 sec. 9 front squats take 20-40 sec. 9 HSPUs take 45-120 sec. Total: 245-430 sec. Total work time: 1160-2030 sec, plus transitions and brief rests between movements. The remaining time for 1RM split jerk varies dramatically based on completion speed, but doesn't affect the primary scoring metric of total completion time. This workout is significantly more challenging than standard benchmarks due to: 1) High rowing volume (4.5K total), 2) Front squats from ground without rack, 3) Large volume of handstand push-ups (45 total) after metabolic stress, 4) No prescribed rest periods. Compared to similar mixed modal workouts like Helen or Jackie, this has much higher skill demands and volume. The combination of rowing fatigue with technical movements creates substantial performance degradation. Final targets - L10: 1320 sec (22:00), L5: 1800 sec (30:00), L1: 2700 sec (45:00, near time cap).

Modality Profile

4 movements total: Row (M), Front Squat (W), Handstand Push-Up (G), Jerk (W). Two weightlifting movements (50%), one gymnastics (25%), one monostructural (25%).