Workout Description

Why This Workout Is Hard

This is a max effort test of handstand push-ups, requiring athletes to perform as many reps as possible until failure. While there's no time pressure or other movements creating interference, HSPU demand significant shoulder strength, core stability, and technical skill. Most average CrossFitters will hit failure relatively quickly due to the strength demands and inverted position, making this a challenging single-modality test that many will need to scale.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary test of upper body pressing strength and core stability in an inverted position requiring significant force production.
• Flexibility (7/10): Demands excellent shoulder mobility, thoracic extension, and wrist flexibility to achieve and maintain the handstand position effectively.
• Power (4/10): Moderate power component in the pressing phase, but primarily a strength-endurance movement rather than explosive power.
• Stamina (3/10): Some muscular endurance required for multiple attempts, but primary focus is on maximum single efforts rather than sustained output.
• Endurance (2/10): Minimal cardiovascular demand as this is a max effort strength test with full recovery between attempts.
• Speed (1/10): No speed component as athletes take full rest between max efforts to achieve their highest possible rep count.

Movements

• Handstand Push-Up

Benchmark Notes

This workout is scored as total HSPU reps completed, likely within a time cap or until failure. Since no specific format is given, I'm treating this as a max rep test similar to other gymnastics benchmarks. HSPU are highly technical and strength-demanding movements that fatigue quickly. For reference, I'm using patterns from gymnastics-heavy benchmarks like Angie (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats) where L10 athletes complete 22-30 rounds of Cindy (which includes pull-ups), suggesting elite gymnastic capacity. However, HSPU are significantly more demanding than standard pull-ups or push-ups. Elite CrossFit athletes can typically perform 15-25 unbroken HSPU when fresh, but in a max rep scenario with accumulating fatigue, they might achieve 100-130 total reps. Advanced athletes (L7-L8) would likely reach 70-90 reps, intermediate athletes (L5-L6) around 40-60 reps, and beginners (L1-L3) might struggle to reach 20 reps due to the strength and skill requirements. The progression accounts for the exponential difficulty increase as athletes fatigue and lose the ability to maintain strict form or kipping efficiency. Final targets: L10: 110+ reps, L5: 42 reps, L1: 5 reps.

Modality Profile

Handstand Push-Up is a bodyweight gymnastics movement, making this 100% Gymnastics