Workout Description

Why This Workout Is Hard

Strict handstand push-ups are a high-skill movement requiring significant upper body strength and shoulder stability. Four rounds of seven reps (28 total) creates substantial shoulder fatigue accumulation with minimal rest between rounds. Most average CrossFitters will struggle with the volume of strict HSPU, likely needing to scale to pike push-ups or reduce reps. The deficit progression adds complexity for stronger athletes but doesn't change the fundamental challenge.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Strict handstand push-ups require significant upper body pressing strength and core stability, with deficit variations increasing strength demands substantially.
• Flexibility (7/10): Handstand position demands excellent shoulder flexibility, thoracic extension, and wrist mobility, with deficit adding greater range of motion requirements.
• Stamina (4/10): Twenty-eight total strict handstand push-ups will challenge shoulder and tricep muscular endurance, though volume remains moderate for stamina development.
• Endurance (2/10): Four rounds of seven reps with likely rest between sets creates minimal cardiovascular demand, focusing more on strength than aerobic capacity.
• Speed (2/10): Low rep count per round allows for deliberate pacing and full recovery between efforts, minimizing any speed or cycling demands.
• Power (1/10): Strict tempo eliminates explosive component, making this purely a strength-based grinding movement with no power development focus.

Movements

• Handstand Push-Up

Benchmark Notes

This workout is scored by deficit height in inches, meaning athletes who can complete all 4 rounds of 7 strict handstand push-ups (28 total reps) at bodyweight move to deficit variations for additional challenge. The scoring system rewards higher deficits as better performance. Movement analysis: Strict handstand push-ups are extremely demanding, requiring significant shoulder and tricep strength plus core stability. Unlike kipping HSPU, strict versions eliminate momentum, making each rep purely strength-based. At 2-4 seconds per rep when fresh, 7 reps would take 14-28 seconds. Across 4 rounds with rest between sets, total workout time is secondary to the strength requirement. Fatigue considerations: Strict HSPU break down rapidly - first round might be unbroken, but subsequent rounds likely require singles or doubles with 10-20 second rests between reps. The limiting factor is absolute strength, not metabolic capacity. Deficit progression: Most athletes start at 0-inch deficit (standard HSPU). Beginners may need wall walks or pike push-ups as modifications. Intermediate athletes might achieve 1-3 inch deficits. Advanced athletes can handle 4-6 inches. Elite athletes may reach 7+ inch deficits. The benchmark assumes only those completing all 28 reps strict at bodyweight attempt deficits. Level distribution: L1 (0 inches) represents completing the workout at standard height, L5 (4 inches) represents solid intermediate strength, L10 (8+ inches) represents elite gymnastic strength. Each inch of deficit significantly increases difficulty due to increased range of motion and strength demands. No direct CrossFit benchmark exists for deficit HSPU scoring, but this aligns with gymnastic strength progressions where small incremental increases represent substantial strength gains. Final targets: L10: 8+ inches, L5: 4 inches, L1: 0 inches (completing workout at standard height).

Modality Profile

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