Workout Description

Why This Workout Is Very Hard

This workout combines high-skill handstand push-ups with heavy back squats (255/165) in a brutal penalty format. Every HSPU break forces 3 rounds of heavy squats, ring dips, and double-unders, creating massive fatigue accumulation. The average athlete will break HSPU sets frequently, triggering repeated penalty rounds with near-maximal squats. The 16-minute time cap ensures relentless pace with minimal recovery between penalty cycles.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume handstand push-ups combined with repeated penalty rounds of squats, ring dips, and double unders heavily taxes muscular endurance.
• Endurance (7/10): 16-minute AMRAP with continuous movement creates significant cardiovascular demand, especially as fatigue accumulates from heavy squats and gymnastics movements.
• Strength (7/10): Heavy back squats at 255/165 lbs require significant strength, while handstand push-ups and ring dips demand considerable upper body strength.
• Flexibility (6/10): Handstand push-ups require excellent shoulder mobility and overhead position, while ring dips demand good shoulder and thoracic flexibility.
• Speed (5/10): Success depends on maintaining handstand push-up sets to minimize penalty rounds, requiring strategic pacing rather than pure speed.
• Power (4/10): Double unders provide some explosive component, but the workout is more strength-endurance focused than pure power development.

Movements

• Back Squat
• Ring Dip
• Handstand Push-Up
• Double-Under

Benchmark Notes

This is a 16-minute AMRAP focused on handstand push-ups with penalty rounds. The primary movement is handstand push-ups, but each break triggers 3 rounds of: 2 back squats (255/165), 2 ring dips, 20 double unders. Analysis: Handstand push-ups are highly fatiguing and most athletes will break frequently, especially under time pressure. Elite athletes might manage sets of 8-12 HSPU before breaking, while recreational athletes might only do 2-5 per set. Each penalty round takes approximately 45-60 seconds for elite athletes (back squats are heavy at 255/165, requiring singles), 75-90 seconds for intermediate, and 90-120 seconds for beginners. The penalty is severe - breaking after just 5 HSPU costs nearly a minute. Strategy becomes critical: longer unbroken sets mean fewer penalties but higher fatigue. Elite athletes might complete 12-15 penalty rounds plus 200+ total HSPU. Intermediate athletes (L5) likely complete 8-10 penalty rounds plus 120-140 total HSPU. Beginners might only manage 4-6 penalty rounds plus 60-80 total HSPU. The scoring counts all reps (HSPU + back squats + ring dips + double unders), making this a high-volume workout. No direct anchor matches this format, but the penalty structure and HSPU difficulty create a unique challenge. Final targets: L10: 205+ total reps, L5: 125 total reps, L1: 45 total reps.

Modality Profile

3 out of 4 movements are gymnastics (Handstand Push-Up, Ring Dip, Double-Under) and 1 is weightlifting (Back Squat). 75% gymnastics, 25% weightlifting.