Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill gymnastics movements (strict HSPU, handstand holds, wall walks) with heavy loading (80% snatch high pulls) in a format that prevents adequate recovery. The 30-second work periods create time pressure on already difficult skills, while the handstand-dominant movements will severely fatigue shoulders before the final AMRAP. Most average CrossFitters will need significant scaling on the strict HSPU and handstand elements, making this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of strict handstand push-ups and handstand holds will severely tax shoulder and tricep muscular endurance over multiple rounds.
• Strength (7/10): Strict handstand push-ups require significant pressing strength, while snatch high pulls at 80% demand substantial pulling strength.
• Flexibility (6/10): Handstand positions require good shoulder mobility and thoracic extension, while wall walks demand overhead flexibility and core stability.
• Power (5/10): Snatch high pulls at 80% are explosive, but the overall workout emphasizes strength endurance over pure power output.
• Endurance (4/10): Multiple short intervals with rest periods provide moderate cardiovascular demand, but the work periods are brief and allow recovery.
• Speed (3/10): Work-rest intervals are structured with built-in recovery, emphasizing quality over speed with minimal transition demands.

Movements

• Handstand Hold
• Push-Up
• High Pull
• Wall Walk
• Handstand Push-Up

Benchmark Notes

This workout is scored by total strict handstand push-ups (HSPU) completed across 6 rounds of 30-second AMRAPs. Each round includes 30s HSPU work, 30s rest, 30s handstand hold, 30s rest, 30s for 3 snatch high pulls at 80%, 30s rest. The final 3-minute AMRAP (push-ups + wall walk + handstand shrugs) doesn't count toward the score. Key factors: (1) Strict HSPU are significantly harder than kipping - elite athletes might manage 3-4 per 30s window when fresh, dropping to 1-2 in later rounds. (2) The handstand holds and snatch high pulls will create significant shoulder fatigue. (3) 30-second rest periods are minimal for recovery between max efforts. Round-by-round breakdown: Round 1-2 (fresh): 3-4 HSPU for elite, 2-3 for advanced, 1-2 for intermediate, 0-1 for beginners. Round 3-4 (moderate fatigue): 20% reduction. Round 5-6 (high fatigue): 40% reduction from fresh state. Total calculation: Elite (L9-L10): 18-24 reps across 6 rounds, Advanced (L7-L8): 12-18 reps, Intermediate (L5-L6): 6-12 reps, Beginners (L1-L3): 0-6 reps. The workout has no direct benchmark anchor, but the strict HSPU requirement makes this extremely challenging - most recreational athletes will struggle to complete even 1 rep per round consistently. Final targets: L10: 108+ reps, L5: 60 reps, L1: 12 reps.

Modality Profile

All 6 movements (Handstand Push-Up, Handstand Hold, High Pull, Push-Up, Wall Walk, Handstand Shrug) are bodyweight gymnastics movements requiring no external load.