Workout Description

Why This Workout Is Hard

This workout combines high-skill gymnastics movements (HSPU, T2B) with significant volume across 5 rounds. The 30 sit-ups create core fatigue that directly impacts the toes-to-bar, while handstand push-ups demand upper body strength and skill under fatigue. Most average CrossFitters will need to scale the gymnastics movements, and the continuous nature with minimal rest between rounds creates substantial accumulation. The combination of skill demands plus volume pushes this into Hard territory.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume sit-ups, handstand push-ups, and toes to bar will heavily tax core, shoulder, and grip stamina across multiple rounds.
• Endurance (7/10): Five rounds of continuous bodyweight movements with high rep counts creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (6/10): Toes to bar demands good shoulder and hip flexibility, handstand push-ups require shoulder mobility, creating moderate range of motion requirements.
• Speed (6/10): Fast transitions between three different movement patterns and maintaining pace across five rounds requires good cycling speed and efficiency.
• Strength (4/10): Handstand push-ups require significant upper body pressing strength, while other movements test bodyweight strength endurance rather than maximal force.
• Power (2/10): Movements are primarily strength endurance based with minimal explosive demands, though some power may be needed for efficient toes to bar.

Movements

• Sit-Up
• Toes-to-Bar
• Handstand Push-Up

Benchmark Notes

This workout consists of 5 rounds of 30 sit-ups, 9 handstand push-ups, and 6 toes-to-bar. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Sit-ups: 1-1.5 sec per rep when fresh, but in large sets expect breaking after 15-20 reps - Handstand push-ups: 8-12 sec per rep in complex WODs (this has 3 movements), expect sets of 3-5 with rest - Toes-to-bar: 1.5-2.5 sec per rep, expect sets of 3-4 with rest Round-by-round breakdown: Round 1 (fresh): 30 sit-ups in 2 sets (45 sec), 9 HSPU in 3 sets (90 sec), 6 T2B in 2 sets (15 sec) = ~150 sec Round 2: 1.1x fatigue = 165 sec Round 3: 1.2x fatigue = 180 sec Round 4: 1.3x fatigue = 195 sec Round 5: 1.5x fatigue = 225 sec Transitions: 4 transitions per round x 5 rounds = 20 transitions at 3-8 sec each = 60-160 sec Total time estimate: 915 sec base + 110 sec transitions = ~1025 sec for intermediate athlete This workout is most similar to Annie (50-40-30-20-10 double-under + sit-up) which has L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. However, this workout has significantly more challenging movements (HSPU and T2B vs double-unders) and higher total volume (150 sit-ups + 45 HSPU + 30 T2B vs 150 sit-ups + 150 double-unders). The handstand push-ups are particularly limiting. Adjusting from Annie anchor with +50-100% time due to HSPU complexity: L10: 360-420 sec, L5: 540-600 sec, L1: 1080 sec Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

All three movements (Sit-Up, Handstand Push-Up, Toes-to-Bar) are bodyweight gymnastics movements with no external load or cyclical cardio components.