Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with continuous work-to-rest cycles that prevent full recovery. The 30-second AMRAPs with only 15-second rests create significant fatigue accumulation, especially affecting the shoulders which are taxed by both movements. Most athletes will hit failure on HSPUs early and struggle to maintain output across 5 rounds, requiring scaling of the handstand push-ups to complete as intended.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated max effort intervals challenge upper body stamina in handstand push-ups and posterior chain endurance in kettlebell swings.
• Speed (8/10): AMRAP format demands rapid cycling of movements with quick transitions between exercises to maximize reps in limited timeframes.
• Endurance (7/10): Five rounds of 30-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Handstand push-ups demand excellent shoulder mobility and thoracic extension while maintaining inverted position throughout range of motion.
• Strength (6/10): Handstand push-ups require significant pressing strength while kettlebell swings demand moderate load strength through hip extension.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while handstand push-ups require rapid force production in AMRAP format.

Movements

• Kettlebell Swing
• Handstand Push-Up

Benchmark Notes

This workout consists of 5 rounds alternating between 30-second AMRAP handstand push-ups and 30-second AMRAP kettlebell swings (53/35), with 15-second rests between movements. Total work time is 5 minutes (300 seconds) with 1 minute 15 seconds of rest. Movement Analysis: - Handstand Push-Ups: In fresh state, elite athletes can perform 1 rep every 2-3 seconds. In 30-second windows with fatigue, expect 8-12 reps per round initially, declining to 6-8 reps in later rounds. - Kettlebell Swings (53/35): Fresh state allows 1 rep every 1.5-2 seconds. In 30-second windows, expect 15-20 reps per round initially, declining to 12-15 reps in later rounds. Round-by-Round Breakdown (Elite Male): Round 1: 10 HSPU + 18 KBS = 28 reps Round 2: 9 HSPU + 17 KBS = 26 reps (fatigue 1.1x) Round 3: 8 HSPU + 16 KBS = 24 reps (fatigue 1.2x) Round 4: 7 HSPU + 15 KBS = 22 reps (fatigue 1.3x) Round 5: 6 HSPU + 14 KBS = 20 reps (fatigue 1.5x) Total Elite: ~280 reps Fatigue Considerations: - Handstand push-ups become significantly harder as shoulders fatigue - Kettlebell swings maintain better consistency but grip fatigue affects later rounds - 15-second rests provide minimal recovery between high-intensity efforts - Overhead-to-overhead transition (HSPU to KBS) creates additional fatigue This workout is similar to high-intensity interval training with bodyweight and light implement work. The rep total scales from recreational athletes managing 4-6 HSPU and 10-12 KBS per round (120 total reps) to elite athletes maintaining higher output throughout all 5 rounds. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two movements: Handstand Push-Up (bodyweight/gymnastics) and Kettlebell Swing (external load/weightlifting). Equal 50/50 split between G and W modalities.