Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill gymnastics movements (chest-to-bar pull-ups and handstand push-ups) with strict tempo requirements, eliminating kipping assistance. The back-to-back 5-minute time caps create intense pressure while accumulated shoulder and lat fatigue from the first round severely compromises performance in the second. Most average CrossFitters lack the strict pulling/pressing strength to complete the prescribed reps under this time constraint and fatigue accumulation.

Benchmark Times for Gymnastics

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill strict movements in descending ladder format will heavily tax upper body muscular endurance, especially shoulders and lats.
• Strength (7/10): Strict chest-to-bar pull-ups and handstand push-ups require significant relative strength, particularly upper body pulling and pressing power.
• Flexibility (6/10): Handstand push-ups demand substantial shoulder and thoracic mobility, while chest-to-bar pull-ups require good shoulder range of motion.
• Speed (5/10): Time caps create urgency for efficient transitions and steady pacing, though strict movements naturally limit cycling speed potential.
• Endurance (4/10): Two 5-minute capped workouts provide moderate cardiovascular demand, but short duration limits pure aerobic stress compared to longer efforts.
• Power (2/10): Strict movements eliminate kipping momentum, focusing on controlled strength rather than explosive power generation throughout the range of motion.

Movements

• Chest-to-Bar Pull-Up
• Handstand Push-Up
• Pull-Up

Benchmark Notes

This workout consists of two separate 5-minute capped segments: Part A (12-9-6 Strict Chest-to-Bar Pull-ups + Strict HSPU) followed immediately by Part B (12-9-6 Strict Pull-ups + Strict HSPU). Total possible time is 600 seconds (10 minutes). Movement analysis: Strict chest-to-bar pull-ups are significantly harder than regular pull-ups, requiring 3-4 seconds per rep when fresh, increasing to 4-6 seconds under fatigue. Strict handstand push-ups require 3-5 seconds per rep when fresh, increasing to 5-8 seconds with fatigue and shoulder pump. Part A breakdown: Round 1 (12 reps each): C2B pull-ups 36-48 sec, HSPU 36-60 sec, transition 5 sec = 77-113 sec. Round 2 (9 reps each): C2B 32-45 sec (fatigue), HSPU 36-54 sec, transition 5 sec = 73-104 sec. Round 3 (6 reps each): C2B 21-30 sec, HSPU 24-36 sec, transition 5 sec = 50-71 sec. Part A total: 200-288 seconds for elite, 240-360 for intermediate, 300+ for novice (many will hit 5-min cap). Part B follows immediately with accumulated shoulder and lat fatigue. Regular strict pull-ups are easier than C2B but still challenging after Part A. Expected times: Round 1: Pull-ups 24-36 sec, HSPU 45-72 sec = 69-108 sec. Round 2: Pull-ups 22-32 sec, HSPU 40-63 sec = 62-95 sec. Round 3: Pull-ups 15-24 sec, HSPU 27-45 sec = 42-69 sec. Part B total: 173-272 seconds. Combined workout time ranges: Elite (L9-L10): 240-300 seconds, Advanced (L7-L8): 300-360 seconds, Intermediate (L5-L6): 420-480 seconds, Novice (L1-L3): 600-720 seconds (many hitting time caps). This is similar to a high-skill gymnastics chipper but with strict movements making it significantly more demanding than kipping versions. The 5-minute caps per segment create natural break points. Final targets: L10: 240 sec, L5: 480 sec, L1: 720 sec (12 minutes total including caps).

Modality Profile

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