Workout Description

Why This Workout Is Hard

This 15-minute AMRAP combines two high-skill movements (handstand push-ups and pistol squats) with continuous work and no built-in rest. While individual rep counts are moderate, the skill demands under accumulating fatigue make this challenging. Most average CrossFitters will hit failure on HSPUs or pistols mid-workout, forcing scaling or significant rest. The row provides some active recovery, but the skill-to-cardio ratio heavily favors technical breakdown over metabolic stress.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep count over 15 minutes tests muscular endurance, especially shoulders from handstand push-ups and legs from pistols and rowing.
• Endurance (7/10): Fifteen minute AMRAP creates significant cardiovascular demand as heart rate stays elevated throughout with minimal rest between movements and rounds.
• Flexibility (7/10): Handstand push-ups need shoulder flexibility, pistols require ankle and hip mobility, creating moderate to high mobility demands across multiple joints.
• Strength (6/10): Handstand push-ups require significant upper body pressing strength, while pistols demand single-leg strength and stability throughout the movement.
• Speed (6/10): AMRAP format rewards efficient transitions and maintaining consistent pace across complex movements that could slow down significantly with fatigue.
• Power (3/10): Limited explosive demand except for some rowing pulls; movements are more strength-endurance focused rather than explosive or ballistic in nature.

Movements

• Pistol Squat
• Handstand Push-Up
• Row

Scaling Options

HSPU: Pike push-ups on box, regular push-ups, or wall walks (1-2 reps). Pistols: Assisted pistols to box, goblet squats, or alternating lunges (20 total reps). Row: Reduce to 12/10 or 10/8 calories. Consider scaling to 12-minute AMRAP if movement substitutions significantly reduce difficulty.

Scaling Explanation

Scale HSPUs if you can't perform 3+ strict handstand push-ups or lack shoulder mobility for overhead position. Scale pistols if you can't perform 5+ per leg with control or lack ankle/hip mobility. Maintain the intended moderate pace - if scaled movements allow you to move too fast, you've over-scaled. Target is consistent movement for 15 minutes with minimal rest between exercises.

Intended Stimulus

Moderate-intensity aerobic capacity workout in the 12-18 minute range targeting the oxidative energy system. Primary challenge is skill-based conditioning - maintaining technical movement quality under fatigue across gymnastic and monostructural domains. Tests upper body pressing strength endurance and unilateral leg stability while accumulating aerobic volume.

Coach Insight

Pace conservatively early - aim for 3-4 rounds in first 7-8 minutes to allow for fatigue accumulation. Break HSPUs early (3-2 or 2-2-1) to avoid shoulder burnout. Alternate pistol legs every rep or every 2 reps for balanced loading. Row at sustainable 70-80% effort - calories will slow down significantly after round 4-5. Prioritize movement quality over speed, especially on pistols to avoid injury. Expect 4-6 total rounds for most athletes.

Benchmark Notes

15 Minute AMRAP with 5 HSPU + 10 Alt Pistols + 15/12 Cal Row per round. Round breakdown: HSPU (elite): 2-3 sec/rep fresh, 3-4 sec fatigued = 10-20 sec per round. Pistols: 2-3 sec/rep fresh, 3-4 sec fatigued = 20-40 sec per round. Row: 15 cal takes 18-30 sec fresh, 25-40 sec fatigued. Transitions: 3-8 sec between movements. Round 1-2: ~60-75 sec. Round 3-4: ~75-90 sec (1.2x fatigue). Round 5-6: ~90-110 sec (1.3x fatigue). Round 7+: ~110-140 sec (1.5x+ fatigue). Elite athletes complete 10-12 rounds, advanced 8-10 rounds, intermediate 6-8 rounds, beginners 3-5 rounds. HSPU become major limiting factor after round 4-5 due to shoulder fatigue. Pistols require balance recovery time when fatigued. Row calories remain most consistent but pace drops 15-20% in later rounds.

Modality Profile

Two gymnastics movements (Handstand Push-Up, Pistol Squat) and one monostructural movement (Row). With 3 total movements, gymnastics takes precedence at 67%, monostructural at 33%, and no weightlifting.