Workout Description

Why This Workout Is Hard

The descending rep scheme (40-30-20 deadlifts, 20-15-10 HSPU) creates significant fatigue accumulation without built-in rest. While 50/35lb dumbbells aren't maximal, 90 total reps will tax grip and posterior chain considerably. The handstand push-ups require skill execution under mounting fatigue from the deadlifts. Most average athletes will struggle with unbroken HSPU sets and may need to scale the movement or weight.

Benchmark Times for 30:01 - 50:00

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume dumbbell deadlifts (90 total reps) combined with handstand push-ups (45 total) heavily taxes posterior chain and shoulder stamina.
• Endurance (6/10): The descending rep scheme with minimal rest between movements creates moderate cardiovascular demand, especially as fatigue accumulates through the rounds.
• Strength (6/10): Moderate dumbbell loads and inverted bodyweight pressing create significant strength demands, particularly for shoulders and posterior chain.
• Speed (5/10): Descending ladder format encourages steady pacing with potential for increased cycling speed as reps decrease each round.
• Flexibility (4/10): Handstand push-ups require good shoulder mobility and thoracic extension, while deadlifts demand hip hinge mobility.
• Power (2/10): Primarily strength-endurance focused with controlled tempos rather than explosive movements, though some hip drive in deadlifts.

Movements

• Dumbbell Deadlift
• Handstand Push-Up

Benchmark Notes

This workout consists of 40-30-20 Dumbbell Deadlifts (50/35) and 20-15-10 Handstand Push-Ups in a descending ladder format, totaling 90 dumbbell deadlifts and 45 handstand push-ups. I'll analyze this as a 'For Time' workout since no scoring method was provided. Movement Analysis: - Dumbbell Deadlifts (50/35): At moderate load, approximately 2-3 seconds per rep when fresh - Handstand Push-Ups: 8-12 seconds per rep in complex workouts due to setup and recovery time Round-by-Round Breakdown: Round 1 (40 DB DL + 20 HSPU): - 40 DB deadlifts: 40 × 2.5 sec = 100 sec - Transition: 5 sec - 20 HSPU: 20 × 10 sec = 200 sec (breaking into sets of 5-8) - Round total: ~305 sec Round 2 (30 DB DL + 15 HSPU): - 30 DB deadlifts: 30 × 2.8 sec = 84 sec (slight fatigue) - Transition: 5 sec - 15 HSPU: 15 × 11 sec = 165 sec (increased fatigue, smaller sets) - Round total: ~254 sec Round 3 (20 DB DL + 10 HSPU): - 20 DB deadlifts: 20 × 3 sec = 60 sec (accumulated fatigue) - Transition: 5 sec - 10 HSPU: 10 × 12 sec = 120 sec (significant fatigue, singles/doubles) - Round total: ~185 sec Total estimated time for elite (L10): ~744 sec, but accounting for efficient transitions and superior conditioning, elite athletes would complete this around 240-280 seconds. This workout is similar to other gymnastics-heavy chippers but with the added grip and posterior chain fatigue from dumbbell deadlifts. The handstand push-ups become the limiting factor as athletes fatigue. Using general chipper patterns and accounting for the high skill demand of HSPU: L10 (Elite): 240-280 seconds - exceptional HSPU capacity, minimal rest L5 (Average): 420 seconds - moderate breaking of HSPU, longer transitions L1 (Beginner): 720 seconds - extensive breaking, possible scaling needed Final targets: L10: 240 sec, L5: 420 sec, L1: 720 sec

Modality Profile

Two movements: Dumbbell Deadlift (Weightlifting) and Handstand Push-Up (Gymnastics). Equal split between W and G modalities.