Workout Description

Why This Workout Is Very Hard

This workout combines high-skill handstand walking with significant running volume in a continuous format. The 250 total feet of handstand walk is extremely demanding for most athletes, requiring advanced shoulder stability and balance. The running distances (2.5K total) create substantial fatigue that progressively compromises handstand walk performance. Most average CrossFitters will need major scaling on the handstand walks, and the combination of aerobic demand with technical skill under fatigue makes this very challenging.

Benchmark Times for SPEEDY GONZALEZ

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Handstand walks require exceptional shoulder and core stamina, while running intervals test leg endurance throughout the workout.
• Endurance (7/10): The 2500m total running distance combined with handstand walks creates significant cardiovascular demand, though broken into intervals.
• Flexibility (7/10): Handstand position requires excellent shoulder mobility, thoracic extension, and wrist flexibility for proper alignment and execution.
• Strength (6/10): Handstand walks demand considerable upper body and core strength to maintain inverted position under fatigue.
• Speed (4/10): Pacing strategy important for managing fatigue between running and handstand walk intervals, but not sprint-focused.
• Power (2/10): Minimal explosive demands; workout emphasizes sustained effort rather than quick, powerful movements.

Movements

• Handstand Walk
• Run

Benchmark Notes

This workout combines running with handstand walking in a descending ladder format. Breaking down by movement: Running segments total 2500m (1400m + 700m + 400m), which for elite athletes would take approximately 300-360 seconds fresh. Handstand walking totals 300ft (150ft + 100ft + 50ft). For elite athletes, handstand walking averages 1-2 seconds per foot when fresh, so 300ft would take 300-600 seconds. However, the alternating pattern creates significant fatigue interference. The first 1400m run establishes baseline fatigue. The 150ft handstand walk requires shoulder stability after running, adding 25% time penalty (375-450 seconds). The 700m run on fatigued legs adds 15% time (90-105 seconds). The 100ft handstand walk on accumulated fatigue takes 200-300 seconds. The final 400m run and 50ft handstand walk maintain high fatigue levels. Total transitions add 30-45 seconds across 5 segments. Elite calculation: 360s (running) + 450s (handstand walking) + 45s (transitions) = 855 seconds, rounded to 840s for L9. This workout is most similar to endurance-gymnastics combinations like Amanda or Linda in duration and complexity, but the unique handstand walking component makes it significantly more challenging than typical running workouts. The handstand walk requirement creates a major bottleneck for most athletes, as this skill is highly technical and fatiguing. L5 athletes would struggle significantly with handstand walking efficiency and may need to break into very small segments or scale to bear crawls. L1 athletes would likely need to modify to bear crawls or wall walks. Final targets - L10: 780-840s, L5: 1260-1380s, L1: 1980-2220s.

Modality Profile

Two movements: Run (monostructural cardio) and Handstand Walk (gymnastics bodyweight movement). Equal 50/50 split between M and G modalities.