Workout Description

Why This Workout Is Hard

This workout combines three challenging elements with no built-in rest across 4 rounds. Double unders require coordination under fatigue, handstand push-ups demand upper body strength and skill, while bodyweight back squats add significant loading. The continuous format prevents recovery between movements, creating cumulative fatigue that will force most athletes to break up sets and potentially scale the HSPU or squat weight.

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:

• Power (8/10): Double unders are highly explosive requiring rapid hip extension and coordination, creating primary power demand throughout workout.
• Stamina (7/10): High volume double unders and handstand push-ups will test upper body stamina, while back squats add leg endurance demands.
• Flexibility (7/10): Handstand push-ups require significant shoulder mobility and overhead position, while back squats demand ankle and hip flexibility.
• Endurance (6/10): Four rounds of continuous work with double unders creating significant cardiovascular demand, though shorter duration limits pure aerobic stress.
• Strength (6/10): Back squats at bodyweight/75% bodyweight provide moderate to high strength demands, especially when fatigued from previous movements.
• Speed (5/10): Moderate cycling speed required between movements, with double unders demanding quick rope turnover but allowing brief recovery periods.

Movements

• Double-Under
• Handstand Push-Up
• Back Squat

Benchmark Notes

This workout consists of 4 rounds of 50 double unders, 10 handstand push-ups, and 5 back squats at bodyweight/75% bodyweight. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round (fresh state): - 50 Double Unders: 25 seconds (0.5 sec/rep in rhythm) - 10 Handstand Push-Ups: 80-120 seconds (8-12 sec/rep in complex WODs due to setup and recovery) - 5 Back Squats (BW): 15-20 seconds (3-4 sec/rep for heavy load) - Transitions: 10-15 seconds total Round 1 (fresh): 130-180 seconds Round 2: 143-198 seconds (1.1x fatigue) Round 3: 156-216 seconds (1.2x fatigue) Round 4: 169-234 seconds (1.3x fatigue) Total estimated range: 598-828 seconds (10:00-13:48) The handstand push-ups are the major limiting factor, requiring significant shoulder endurance and likely forcing athletes into small sets with rest periods. The bodyweight back squats add substantial leg fatigue that will compound across rounds. This workout is most similar to strength-endurance benchmarks but doesn't match any iconic anchor exactly. The combination of high-skill gymnastics (HSPU) with heavy loading (BW squats) creates a unique challenge. For elite athletes (L10): Efficient HSPU technique allows larger sets, minimal rest between movements - approximately 6:00 For intermediate athletes (L5): Moderate set breaking on HSPU, some rest needed - approximately 10:00 For novice athletes (L1): Significant set breaking, extended rest periods, possible scaling - approximately 18:00 Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Double-Under and Handstand Push-Up are gymnastics movements (bodyweight coordination and strength), while Back Squat is weightlifting. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.