Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (155/105) with high-skill handstand push-ups across 5 rounds. The 2-minute rest prevents complete recovery, creating cumulative fatigue. HSPUs become increasingly difficult as shoulders fatigue from deadlifts and cleans. The barbell weight requires unbroken sets early but forces breaking later. Most average athletes will need to scale either the HSPU volume or barbell weight to complete as intended.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep handstand push-ups combined with barbell cycling and running creates substantial muscular endurance demands across multiple muscle groups.
• Endurance (7/10): Five rounds with 400m runs and 2-minute rest creates significant cardiovascular demand, though rest periods allow some recovery between efforts.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while hang power cleans demand hip and ankle flexibility.
• Strength (6/10): 155/105 deadlifts and hang power cleans require moderate strength, while handstand push-ups demand significant relative strength overhead.
• Power (6/10): Hang power cleans are explosive by nature, and handstand push-ups require powerful pressing, though deadlifts are more strength-focused.
• Speed (5/10): Moderate cycling speed required between movements, with 2-minute rest allowing strategic pacing rather than all-out sprint efforts.

Movements

• Deadlift
• Run
• Handstand Push-Up
• Hang Power Clean

Benchmark Notes

This workout is very similar to the DT benchmark (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105), but with handstand push-ups instead of push jerks and adds 400m runs plus 2-minute rests. Using DT as the primary anchor: L10 360-420 sec, L5 540-660 sec, L1 840-960 sec. Movement breakdown per round: 12 HSPU (8-12 sec each in complex WODs) = 96-144 sec, 9 deadlifts at 155 (2-3 sec each) = 18-27 sec, 6 hang power cleans at 155 (2-3 sec each) = 12-18 sec, 400m run = 75-120 sec. Fresh round total: 201-309 sec. With transitions (5-10 sec between movements): 216-339 sec per round. Applying fatigue multipliers: Round 1: 1.0x, Round 2: 1.0x, Round 3: 1.1x, Round 4: 1.2x, Round 5: 1.3x. Total work time ranges from 1140-1800 sec. Adding 2-minute rests between rounds (8 minutes total): final range 1620-2280 sec. The handstand push-ups significantly increase difficulty compared to DT's push jerks, and the runs add substantial volume. Elite athletes (L10) should complete in 18-20 minutes, intermediate (L5) in 26-28 minutes, and beginners (L1) in 35-37 minutes. Final targets: L10: 1080-1200 sec (18:00-20:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).

Modality Profile

4 movements total: Handstand Push-Up (G), Run (M), Deadlift (W), Hang Power Clean (W). Two weightlifting movements make up 50%, with gymnastics and monostructural each contributing 25%.