Workout Description

Why This Workout Is Hard

The 20-second AMRAP format creates intense anaerobic stress with shuttle sprints immediately followed by handstand push-ups under fatigue. While 70 seconds rest allows some recovery, 8 rounds accumulates significant shoulder and cardiovascular fatigue. The combination of explosive running transitions into inverted pressing under time pressure, repeated 8 times, creates a demanding workout that will challenge most athletes' ability to maintain handstand push-up volume as rounds progress.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Shuttle sprints are pure explosive power movements, while handstand push-ups require rapid force production to maximize reps in 20 seconds.
• Stamina (8/10): Handstand push-ups will quickly exhaust shoulder and tricep stamina, while shuttle sprints tax leg stamina across multiple rounds with limited recovery.
• Speed (8/10): Success depends on explosive shuttle sprint speed and rapid handstand push-up cycling to maximize reps within the tight 20-second windows.
• Endurance (7/10): Eight rounds of 20-second AMRAPs with 70-second rest creates significant cardiovascular demand through repeated high-intensity intervals over 12 minutes total.
• Strength (6/10): Handstand push-ups require significant upper body pressing strength and core stability, though bodyweight nature limits maximum strength demands.
• Flexibility (4/10): Handstand position demands good shoulder and thoracic mobility, while shuttle sprints require basic hip and ankle range of motion.

Movements

• Shuttle Sprint
• Handstand Push-Up

Benchmark Notes

This workout consists of 8 rounds of 20-second AMRAPs with shuttle sprints and handstand push-ups, followed by 70 seconds of rest. Each round allows for 20 seconds of work time. Movement breakdown per round: - 3 shuttle sprints (40ft each = 120ft total): In 20 seconds, elite athletes can complete 3 sprints in 8-10 seconds, leaving 10-12 seconds for handstand push-ups - Handstand push-ups: With remaining time (10-12 seconds), elite athletes can perform 3-5 HSPUs, intermediate 2-3, beginners 1-2 or scaled versions Fatigue considerations across 8 rounds: - Rounds 1-2: Full capacity (4-5 HSPUs for elite) - Rounds 3-4: 10% decline (3-4 HSPUs) - Rounds 5-6: 20% decline (3 HSPUs) - Rounds 7-8: 30% decline (2-3 HSPUs) The 70-second rest between rounds allows for significant recovery, preventing complete breakdown but not full restoration. Total rep calculation: - L10 (Elite): 4+4+3+3+3+3+2+2 = 24 HSPUs per athlete, but accounting for variation: 22-26 range, using 24 as L9 - L5 (Average): 2+2+2+2+1+1+1+1 = 12-16 HSPUs total - L1 (Beginner): 1+1+0+0+1+0+0+0 = 3-8 HSPUs or scaled versions Since this is scored as total reps across all 8 rounds, and handstand push-ups are the primary rep-generating movement (shuttle sprints are consistent), the benchmarks focus on HSPU capacity under fatigue. No direct anchor matches this format, but using handstand push-up capacity guidelines and 8-round fatigue patterns: - L10: 22-26 total HSPUs = ~176 benchmark - L5: 12-16 total HSPUs = ~112 benchmark - L1: 6-8 total HSPUs = ~48 benchmark Final targets: L10: 176 reps, L5: 112 reps, L1: 48 reps

Modality Profile

Two movements: Shuttle Sprint (monostructural cardio) and Handstand Push-Up (gymnastics bodyweight movement). Equal 50/50 split between M and G modalities.