Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with moderate-weight kettlebell swings in a demanding interval format. The 20-second work periods create intense fatigue accumulation with minimal recovery (1:1 work-to-rest). HSPUs become increasingly difficult as shoulders fatigue, while KB swings tax the posterior chain and grip. Eight rounds means 16 total work intervals with compounding fatigue. Most athletes will need to scale HSPU volume or modify the movement entirely.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Handstand push-ups will quickly exhaust shoulder and tricep stamina, while kettlebell swings challenge posterior chain endurance across multiple rounds.
• Speed (8/10): The 20-second AMRAP format demands maximum rep cycling speed with quick transitions between movements to maximize volume.
• Endurance (7/10): Eight rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while kettlebell swings need adequate hip and ankle mobility.
• Strength (6/10): Handstand push-ups require significant upper body pressing strength, while 53/35lb kettlebell swings demand moderate hip hinge strength.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while handstand push-ups require some power for rapid cycling.

Movements

• Handstand Push-Up
• Kettlebell Swing

Benchmark Notes

This workout is 8 rounds of 20-second AMRAPs alternating between handstand push-ups and kettlebell swings (53/35), with 20-second rests between exercises. Total work time is 160 seconds (8 x 20 sec) with structured rest periods. Movement analysis: - Handstand Push-Ups: In fresh state, elite athletes can perform 1 rep every 2-3 seconds. In 20-second intervals under fatigue, expect 6-8 reps per round initially, declining to 4-6 reps in later rounds. - Kettlebell Swings (53/35): Fresh state allows 1 rep every 1.5-2 seconds. In 20-second intervals, expect 10-12 reps per round initially, declining to 8-10 reps in later rounds. Fatigue progression across 8 rounds: - Rounds 1-2: Full capacity (1.0x multiplier) - Rounds 3-4: Slight decline (1.1x multiplier) - Rounds 5-6: Moderate fatigue (1.2x multiplier) - Rounds 7-8: Significant fatigue (1.3-1.5x multiplier) The 20-second rest periods provide partial recovery but insufficient for full restoration, creating cumulative fatigue. Elite performance calculation: - HSPU: Rounds 1-2: 7 reps each, Rounds 3-4: 6 reps each, Rounds 5-6: 5 reps each, Rounds 7-8: 4 reps each = 44 total HSPU - KB Swings: Rounds 1-2: 11 reps each, Rounds 3-4: 10 reps each, Rounds 5-6: 9 reps each, Rounds 7-8: 8 reps each = 76 total swings - Total elite reps: 120 reps This workout doesn't match any iconic benchmarks exactly, but shares similarities with Fight Gone Bad in its interval structure. However, FGB uses 1-minute intervals with different movements and scores 430-500 total reps for elite athletes across 15 minutes. This workout's shorter intervals and more demanding gymnastics movement (HSPU vs wall balls) results in lower total rep counts. Scaling across levels: - L10 (Elite): 280+ reps - L5 (Average): 200 reps - L1 (Beginner): 120 reps Final targets - L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two movements: Handstand Push-Up (bodyweight/gymnastics) and Kettlebell Swing (external load/weightlifting). Equal 50/50 split between G and W modalities.