Workout Description

Why This Workout Is Hard

The 1K row creates significant aerobic fatigue before 30 handstand push-ups, a high-skill movement that becomes exponentially harder under fatigue. Most athletes will struggle with HSPU volume after rowing, requiring multiple breaks or scaling. The 3-minute rest allows recovery, but the combination of high cardio demand followed immediately by challenging gymnastics under fatigue pushes this into Hard territory for average CrossFitters.

Benchmark Times for GENDRY

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume handstand push-ups and toes-to-bar will heavily tax upper body and core muscular endurance across three challenging rounds.
• Endurance (7/10): Three 1K rows with bodyweight movements creates significant cardiovascular demand, though 3-minute rest periods allow some recovery between rounds.
• Flexibility (6/10): Handstand push-ups require good shoulder mobility, while toes-to-bar demands significant hip and hamstring flexibility for proper execution.
• Strength (4/10): Handstand push-ups require moderate pressing strength and core stability, while toes-to-bar demands grip and pulling strength throughout.
• Speed (4/10): With built-in rest periods, pacing becomes important within each round rather than maintaining high cycling speed throughout the workout.
• Power (3/10): Rowing allows for some power expression, and kipping handstand push-ups can utilize momentum, but overall emphasis is on sustained effort.

Movements

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

Benchmark Notes

This workout consists of 3 rounds of 1K row, 30 handstand push-ups, and 20 toes-to-bar with 3-minute rest between rounds. I'll break this down movement by movement: 1K Row times (fresh state): Elite 195-210 sec, Intermediate 240-270 sec, Recreational 300-360 sec Handstand Push-Ups (30 reps): In complex workouts with multiple movements, HSPU take 8-12 sec per rep due to setup and fatigue. Fresh state: Elite 240-300 sec (8-10 sec/rep), Intermediate 360-450 sec (12-15 sec/rep), Recreational 480-600 sec (16-20 sec/rep) Toes-to-Bar (20 reps): 1.5-2.5 sec per rep fresh. Elite 30-40 sec, Intermediate 50-70 sec, Recreational 80-120 sec Transitions: 5-15 sec between movements depending on level Round-by-round breakdown with fatigue: Round 1 (fresh): Elite ~475 sec, Intermediate ~665 sec, Recreational ~900 sec Round 2 (1.1-1.2x fatigue): Elite ~523 sec, Intermediate ~732 sec, Recreational ~990 sec Round 3 (1.2-1.3x fatigue): Elite ~570 sec, Intermediate ~798 sec, Recreational ~1080 sec Total working time: Elite ~1568 sec, Intermediate ~2195 sec, Recreational ~2970 sec Add 6 minutes rest (360 sec): Elite ~1928 sec, Intermediate ~2555 sec, Recreational ~3330 sec Cross-checking against anchors: This is most similar to Helen (3 rounds with mixed modalities) but significantly longer due to the 1K rows vs 400m runs and higher-skill gymnastics movements. Helen L10 is 450-510 sec, L5 is 630-690 sec, L1 is 900-1080 sec. Our workout should be roughly 3.5-4x longer due to the longer cardio pieces and more challenging gymnastics, plus the 6 minutes of prescribed rest. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

Row is monostructural cardio (M), while Handstand Push-Up and Toes-to-Bar are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.