Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill, strength-demanding movements in an alternating EMOM format. Unbroken handstand push-ups require significant upper body strength and skill, while 225/155 front squats are heavy for most athletes. The alternating format provides some recovery between movements, but both tax the shoulders and core. Most athletes will struggle with unbroken HSPU volume and the heavy front squat load, requiring scaling of both movements.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy front squats at 225/155 demand significant maximal strength, while handstand push-ups require substantial relative strength.
• Stamina (7/10): Unbroken handstand push-ups will quickly exhaust shoulder and tricep stamina, while front squats challenge leg endurance under load.
• Flexibility (6/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, front squats demand ankle and hip flexibility.
• Speed (5/10): EMOM format requires efficient transitions and movement execution within time constraints, but allows recovery between efforts.
• Endurance (4/10): Ten minutes of alternating work creates moderate cardiovascular demand, but built-in rest periods between movements limit pure aerobic stress.
• Power (3/10): Front squats can be performed explosively but handstand push-ups are typically slower, grinding movements limiting overall power demand.

Movements

• Front Squat
• Handstand Push-Up

Benchmark Notes

This is a 10-minute ALTERNATING EMOM with two movements: A) Unbroken Handstand Push-Ups and B) 3 Front Squats at 225/155 lbs. Since the scoring is 'Other/Text', this appears to track total repetitions completed across both movements over the 10 minutes (5 rounds of each movement). Movement Analysis: - Handstand Push-Ups (unbroken): This is highly skill and strength dependent. Elite athletes might maintain 8-12 reps unbroken each round, while intermediate athletes might do 4-6 reps, and beginners 1-3 reps or scaled versions. - Front Squats (225/155): This is heavy loading (roughly 1.5x bodyweight for many athletes). Elite athletes should handle this for all 5 rounds, intermediate athletes might need to reduce load or miss reps in later rounds, beginners would need significant scaling. Fatigue Considerations: - Round 1-2: Fresh performance on both movements - Round 3-4: Handstand push-ups start to break down significantly, front squats remain manageable for stronger athletes - Round 5: Maximum fatigue, handstand push-ups severely compromised for most athletes Total Rep Calculation: - Elite (L9-L10): 10 HSPU + 8 HSPU + 6 HSPU + 4 HSPU + 2 HSPU = 30 HSPU, plus 15 front squats = 45 total, but could reach 50-55 with better HSPU endurance. Top performers might achieve 160+ total reps. - Advanced (L7-L8): 6 + 5 + 4 + 3 + 2 = 20 HSPU + 15 front squats = 35 base, scaling to 130-145 total reps - Intermediate (L5-L6): 4 + 3 + 2 + 2 + 1 = 12 HSPU + 15 front squats = 27 base, scaling to 100-115 total reps - Novice (L2-L4): 2 + 2 + 1 + 1 + 1 = 7 HSPU + 12-15 front squats (some missed) = 19-22 base, scaling to 55-85 total reps - Beginner (L1): Scaled movements, 40 total reps No direct anchor matches this format, but the skill demands of unbroken handstand push-ups combined with heavy front squats creates a highly demanding workout that will see significant performance spread. Final targets: L10: 160+ reps, L5: 100 reps, L1: 40 reps

Modality Profile

Two movements: Handstand Push-Up (bodyweight gymnastics) and Front Squat (barbell weightlifting). Equal split between gymnastics and weightlifting modalities.