Workout Description

Why This Workout Is Hard

This workout combines two high-skill gymnastics movements with significant grip and shoulder demands in a format that prevents adequate recovery. The EMOM structure forces athletes to work every minute, while the back-to-back AMRAP sections create intense fatigue accumulation. Most average CrossFitters will struggle with HSPU volume under fatigue and maintaining toes-to-bar efficiency as grip fails, requiring scaling of movements or reps.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume toes to bar and handstand push-ups will severely test upper body pulling and pushing stamina, especially grip endurance.
• Flexibility (7/10): Toes to bar requires exceptional shoulder and hip flexibility while handstand push-ups demand good shoulder mobility and thoracic extension.
• Strength (6/10): Handstand push-ups require significant pressing strength while toes to bar demands pulling strength, both challenging relative strength capacity.
• Speed (5/10): EMOM format requires efficient movement cycling within time constraints, while AMRAP sections demand quick transitions and rep accumulation.
• Endurance (4/10): Two 3-minute EMOMs followed by short AMRAPs create moderate cardiovascular demand but with built-in rest periods limiting pure aerobic stress.
• Power (3/10): Some explosive hip drive needed for toes to bar kipping, but movements are more strength-endurance focused than purely explosive.

Movements

• Toes-to-Bar
• Handstand Push-Up

Benchmark Notes

This workout consists of 2 rounds of: 3-minute EMOM (3 TTB + 3 HSPU each minute), followed by 30-second AMRAP TTB, then 30-second AMRAP HSPU. Total scoring is cumulative reps across all segments. Breakdown by segment: EMOM Segment (2 rounds × 3 minutes × 6 reps = 36 reps guaranteed): All athletes should complete the prescribed work during EMOM minutes. Elite athletes may have 10-15 seconds rest per minute, while novices may barely finish each minute. TTB AMRAP (30 seconds): Fresh TTB rate is 1.5-2.5 sec/rep. After the EMOM fatigue: - L10: 12-15 reps (2 reps/sec pace) - L5: 8-10 reps (3 reps/sec pace with breaks) - L1: 4-6 reps (struggling with grip fatigue) HSPU AMRAP (30 seconds): HSPU after significant shoulder/core fatigue from TTB work. Fresh HSPU is 2-4 sec/rep, but fatigue extends this significantly: - L10: 8-12 reps (elite can maintain 2.5-3 sec/rep) - L5: 5-7 reps (4-5 sec/rep with brief rests) - L1: 2-4 reps (6+ sec/rep, may need multiple attempts) Total calculation: - EMOM base: 36 reps (universal) - Round 1 AMRAPs: L10 gets ~25 reps, L5 gets ~15 reps, L1 gets ~8 reps - Round 2 AMRAPs (additional fatigue): L10 gets ~20 reps, L5 gets ~12 reps, L1 gets ~6 reps No direct anchor match exists, but this resembles a high-skill gymnastics chipper. Using Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) as reference for gymnastics volume, but this workout is much shorter and more intense. Final targets: L10: 144+ reps, L5: 96 reps, L1: 48 reps

Modality Profile

Both Toes-to-Bar and Handstand Push-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality