Workout Description

Why This Workout Is Hard

The 70% deadlifts (likely 315-365+ for average athletes) combined with strict HSPU creates a brutal combination. Heavy deadlifts tax the posterior chain and grip, then immediately transitioning to strict HSPU demands fresh shoulders and core stability. The 8-minute cap forces aggressive pacing with minimal rest. Most athletes will hit failure on HSPU under fatigue or struggle with the heavy deadlift volume, requiring significant scaling.

Benchmark Times for 5/31/18

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Deadlifts at 70% of 3RM and strict handstand push-ups both require substantial strength output throughout the workout.
• Stamina (7/10): Nine reps per movement across five rounds tests upper body pushing stamina and posterior chain muscular endurance significantly.
• Flexibility (6/10): Strict handstand push-ups demand significant shoulder mobility and overhead positioning, while deadlifts require hip hinge flexibility.
• Speed (5/10): Eight-minute time cap creates urgency for transitions and movement efficiency, but heavy deadlifts limit cycling speed.
• Endurance (4/10): Five rounds with moderate rep counts creates some cardiovascular demand, but the 8-minute cap limits pure aerobic stress.
• Power (2/10): Minimal explosive demand as both movements are strength-focused with controlled tempos rather than ballistic actions.

Movements

• Deadlift
• Handstand Push-Up

Benchmark Notes

This workout consists of 5 rounds of 9 deadlifts at 70% 3RM and 9 strict handstand push-ups with an 8-minute cap. Movement analysis: Deadlifts at 70% 3RM will take approximately 2-3 seconds per rep when fresh, but this is a moderately heavy load that will slow down significantly with fatigue. Strict handstand push-ups are highly demanding and will require significant set breaking - elite athletes might do sets of 5-4 or 3-3-3, while recreational athletes will need singles or doubles. Round-by-round breakdown: Round 1 (fresh): Deadlifts 18-27 sec, transitions 5 sec, HSPU 18-45 sec = 41-77 sec total. Round 2: Deadlifts slow to 20-30 sec, HSPU require more breaking 25-60 sec = 50-95 sec. Rounds 3-5: Progressive fatigue multipliers of 1.2x, 1.3x, and 1.5x apply. The combination of heavy deadlifts and strict HSPU creates significant systemic and local muscular fatigue. Elite athletes will maintain larger sets and shorter rest periods, while recreational athletes will break into smaller sets with longer rest. The 8-minute cap is relevant for lower-level athletes who may not complete all rounds. This workout is similar to strength-endurance benchmarks but with the added complexity of strict gymnastics movements. Total estimated times: Elite (L10): 4:30-5:00, Advanced (L5): 6:00-7:00, Recreational (L1): 10:00-12:00 (many will hit the cap). Final targets - L10: 270 sec, L5: 420 sec, L1: 720 sec.

Modality Profile

Two movements: Deadlift (Weightlifting) and Handstand Push-Up (Gymnastics). Equal split between bodyweight and external load movements.