Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (HSPU) with heavy technical lifting (80% snatch high pulls) in a time-pressured format. The 1-minute cap forces athletes to rush through 15 shoulder-intensive reps, creating fatigue that directly impacts the precision needed for snatch high pulls at 80%. The pause requirement adds complexity under fatigue. Most athletes will need to scale the HSPU or weights, and the shoulder-to-shoulder interference makes this significantly challenging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Accumulating 15 reps of overhead pressing in 60 seconds tests shoulder stamina, especially when combined with the snatch high pulls.
• Power (7/10): Snatch high pulls with pause emphasize explosive hip extension and power development, while handstand push-ups require explosive pressing power.
• Strength (6/10): 80% snatch loads and weighted shoulder press options create moderate to high strength demands, particularly for upper body pressing.
• Flexibility (6/10): Handstand push-ups require significant shoulder mobility and overhead position, while snatch high pulls demand hip and ankle flexibility.
• Endurance (4/10): Five rounds with rest periods provides moderate cardiovascular demand, but the 1-minute rest allows for significant recovery between efforts.
• Speed (3/10): The time cap format requires efficient movement execution, but the rest periods reduce the need for rapid cycling between exercises.

Movements

• High Pull
• Dumbbell Shoulder Press
• Handstand Push-Up

Benchmark Notes

This workout is scored by total reps completed across 5 rounds. Each round has a 1-minute work period to accumulate 15 reps of handstand push-ups or seated pike DB shoulder press, followed by 3 snatch high pulls with pause, then 1 minute rest. Total possible reps = 5 rounds × 15 reps = 75 reps maximum if all rounds are completed. However, the handstand push-up/shoulder press combination becomes increasingly difficult under fatigue, and the snatch high pulls (though not counted for reps) will tax the shoulders significantly. Round 1: Elite athletes should complete all 15 reps in 30-40 seconds, intermediates in 45-50 seconds, beginners may struggle to complete 10-12 reps. Round 2-3: Shoulder fatigue from snatch high pulls begins affecting performance. Elite maintain 15 reps, intermediate drops to 12-14, beginners to 8-10. Round 4-5: Significant accumulation of shoulder fatigue. Elite may drop to 12-14 reps, intermediate to 8-12, beginners to 5-8. The snatch high pulls at 80% of snatch (approximately 185-225 lbs for males) with pause will create substantial posterior chain and grip fatigue that compounds the shoulder stress. No direct anchor matches this format, but using Fight Gone Bad as reference (rep-based scoring with fatigue accumulation), elite level should achieve 110-130 total reps, intermediate 80-100 reps, beginner 50-70 reps. Final targets: L10: 125+ reps, L5: 85 reps, L1: 45 reps.

Modality Profile

3 movements total: Handstand Push-Up (Gymnastics), Dumbbell Shoulder Press (Weightlifting), High Pull (Weightlifting). 1 Gymnastics movement (33%) and 2 Weightlifting movements (67%).