Workout Description

Why This Workout Is Hard

The 155/105lb barbell cycling through deadlifts and hang power cleans creates significant grip and posterior chain fatigue, while handstand push-ups demand upper body strength and skill under fatigue. Though 2-minute rest periods provide recovery, the combination of moderate-heavy loads with technical movements across 5 rounds will challenge most athletes. The 400m runs between barbell work add cardiovascular stress while limiting full recovery.

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 significant shoulder mobility and overhead positioning, while hang power cleans demand good hip and ankle flexibility.
• Strength (6/10): Moderate barbell loads (155/105) for deadlifts and hang power cleans require solid strength foundation, while handstand push-ups demand upper body strength.
• Power (6/10): Hang power cleans are explosive by nature, and maintaining power output through handstand push-ups and running requires sustained power development.
• Speed (5/10): Moderate pacing required to maintain intensity across five rounds, with transitions between varied movement patterns demanding efficient cycling.

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 (2-4 sec each = 24-48 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), transitions (10-15 sec). Fresh round total: 139-228 sec. With fatigue multipliers across 5 rounds: Round 1 (1.0x), Round 2 (1.1x), Round 3 (1.2x), Round 4 (1.3x), Round 5 (1.5x). The 400m runs and 2-minute rests significantly extend the workout compared to DT. The runs add substantial aerobic demand and the rests allow partial recovery but extend total time. Estimated total working time: L10 18-20 min, L5 26-30 min, L1 35-40 min. Including the 8 minutes of prescribed rest (4 x 2 min between rounds), final times: L10 26-28 min (1560-1680 sec), L5 34-38 min (2040-2280 sec), L1 43-48 min (2580-2880 sec). However, the rest periods create a different physiological demand than continuous work, so adjusting downward from these estimates. Final targets: L10 1080-1200 sec (18-20 min), L5 1560 sec (26 min), L1 2100 sec (35 min).

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%.