Workout Description

Why This Workout Is Hard

This combines heavy squats (65% of 3RM after finding max) with skilled handstand push-ups under progressive fatigue, plus 3km of rowing. The continuous format with no built-in rest means grip, shoulders, and legs are all compromised throughout. Most athletes will struggle with HSPU volume after heavy squats, and the rowing becomes increasingly challenging as fatigue accumulates. Expected time is 25-35 minutes of sustained high intensity work.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body work (handstand push-ups, shoulder press) and legs (squats, wall balls) will severely test muscular endurance capacity.
• Endurance (8/10): Multiple 1k rows combined with strength movements creates significant cardiovascular demand over extended time with minimal rest periods.
• Strength (7/10): 3RM back squat development plus 65% loading and bodyweight shoulder press creates substantial strength demands throughout the session.
• Flexibility (6/10): Handstand push-ups require significant shoulder mobility, while overhead positions and squat depth demand good range of motion.
• Speed (4/10): Descending rep scheme encourages faster cycling in later rounds, though heavy squats and technical movements limit overall speed.
• Power (3/10): Wall balls provide some explosive hip extension, but most movements are strength-endurance focused rather than purely explosive.

Movements

• Shoulder Press
• Wall Ball
• Back Squat
• Handstand Push-Up
• Row

Scaling Options

Reduce squat weight to 55-60% of 3RM if struggling with form. Sub pike push-ups or seated DB press for HSPUs. Scale wall balls to 14/10 lbs or 10' target. Reduce shoulder press to 50/35% bodyweight. Consider reducing row to 750m if workout exceeds 50 minutes. Advanced athletes can increase squat percentage to 70% or add weight to HSPUs.

Scaling Explanation

Scale if you can't maintain proper squat depth with prescribed weight or if you have fewer than 5 strict HSPUs. The goal is to maintain steady movement throughout with brief rests only. If the workout takes longer than 50 minutes, reduce volume or weights. Prioritize proper squat mechanics over heavy loading since high rep count increases injury risk with poor form.

Intended Stimulus

Mixed modal endurance workout lasting 35-50 minutes targeting oxidative energy system with moderate-high intensity bursts. Combines strength endurance with technical gymnastics skills and steady-state cardio. Primary challenge is muscular endurance in legs/shoulders while managing fatigue across multiple movement patterns and maintaining HSPU technique under duress.

Coach Insight

Treat the 3RM buildup seriously - this sets your squat loading for the entire workout. During the workout, break squats early before failure (consider 11-10, 8-7, 5-4 for opening 21). HSPUs will be the limiting factor - use strict deficit or kipping consistently, don't mix styles mid-workout. Row at conversational pace to allow recovery between strength movements. Save shoulder press for unbroken sets by managing wall ball intensity. Quick transitions between movements are crucial as rest time is limited.

Benchmark Notes

This workout starts with a 10-minute strength phase to establish 3RM back squat, then transitions to a complex chipper format with decreasing reps (21-15-9) followed by another decreasing pattern. Breaking down by sections: 1) Strength Phase: 10 minutes allocated for working up to 3RM back squat. 2) First Section (21-21-1k row): Back squats at 65% 3RM take ~2.5 sec/rep = 52.5s, HSPUs average 8 sec/rep with breaks = 3 minutes, 1k row = 3.5-4 minutes. Total ~7.5 minutes. 3) Second Section (15-15-1k row): Back squats = 37.5s, HSPUs with fatigue = 2.5 minutes, 1k row with fatigue = 4 minutes. Total ~7 minutes. 4) Third Section (9-9): Back squats = 22.5s, HSPUs heavily fatigued = 1.5 minutes. Total ~2 minutes. 5) Wall Ball/Shoulder Press Section (21-21-1k row): Wall balls = 1 minute, shoulder presses at 60%/50% BW = 1.5 minutes, 1k row heavily fatigued = 4.5 minutes. Total ~7 minutes. 6) Final Sections: 15 reps each + 9 reps each with progressive fatigue adds ~6 minutes. Total workout time after strength phase ranges from 15 minutes (elite) to 35 minutes (beginner). Elite athletes complete in ~25 minutes total, recreational athletes take 35+ minutes.

Modality Profile

5 movements total: 1 Gymnastics (Handstand Push-Up), 1 Monostructural (Row), 3 Weightlifting (Back Squat, Wall Ball, Shoulder Press). Weightlifting dominates at 60%, with G and M each at 20%.