Workout Description

Why This Workout Is Very Hard

This EMOM format creates a brutal combination where two high-skill movements must be performed fresh every minute with minimal rest. Strict HSPU require significant shoulder strength and skill, while strict pull-ups demand grip and lat strength. The 50-55 second work window leaves little recovery, causing rapid accumulation of upper body fatigue. Most athletes will fail to maintain both movements unbroken within minutes, requiring scaling of reps or movements.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Strict handstand push-ups require significant pressing strength, while strict pull-ups demand high relative strength without momentum assistance.
• Stamina (7/10): Strict handstand push-ups and pull-ups will heavily tax upper body muscular endurance, especially shoulders and lats over repeated rounds.
• Flexibility (6/10): Handstand push-ups require good shoulder mobility and thoracic extension. Pull-ups need adequate shoulder and lat flexibility for full range.
• Speed (4/10): EMOM structure requires efficient transitions and steady pacing to complete both movements within each minute while managing fatigue accumulation.
• Endurance (3/10): EMOM format provides built-in rest periods, limiting cardiovascular demand. Five minutes is relatively short for aerobic conditioning.
• Power (1/10): Both movements are strict and controlled, emphasizing strength over explosive power output. No ballistic or dynamic components present.

Movements

• Handstand Push-Up
• Pull-Up

Benchmark Notes

This workout is 'EMOM 5 strict HSPU 5 strict pull-ups' scored by total reps completed. The format appears to be Every Minute on the Minute for an unspecified duration, with athletes performing 5 strict handstand push-ups and 5 strict pull-ups each minute (10 total reps per minute). Since it's scored by reps, this suggests athletes work until failure or a time cap. Strict handstand push-ups are extremely demanding - elite athletes might manage 3-4 seconds per rep when fresh, but fatigue accumulates rapidly. Strict pull-ups are also challenging, taking 2-3 seconds per rep when strict. In an EMOM format, athletes get forced rest, but the combination of strict HSPU + strict pull-ups creates severe upper body and core fatigue. A strong athlete might complete 10 reps per minute for 15-20 minutes before failure, while beginners might only manage 5-10 minutes. Elite level (L9-L10): 20-25 minutes = 200-250 total reps. Advanced (L6-L8): 12-17 minutes = 120-170 total reps. Intermediate (L4-L5): 10-15 minutes = 100-150 total reps. Beginner (L1-L3): 5-10 minutes = 50-100 total reps. The strict nature of both movements makes this significantly harder than kipping versions. Final targets: L10: ~250 reps, L5: ~150 reps, L1: ~50 reps.

Modality Profile

Both Handstand Push-Up and Pull-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality