Workout Description

Why This Workout Is Hard

This workout combines moderate loads (50/35lbs) with high-skill handstand push-ups under fatigue accumulation. The front-racked lunges will pre-fatigue shoulders before HSPU, creating significant interference. Two 5-minute AMRAPs with minimal rest creates sustained intensity. While individual elements aren't extreme, the combination of skill demands, moderate loading, and continuous work with limited recovery pushes this into Hard territory for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume handstand push-ups, lunges, and power cleans will heavily tax upper body and leg muscular endurance over repeated rounds.
• Endurance (7/10): Two 5-minute AMRAPs with rowing creates significant cardiovascular demand, though broken into intervals with rest periods.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility, front rack position requires wrist/shoulder flexibility, V-ups need hip flexion.
• Speed (6/10): AMRAP format demands quick transitions and consistent cycling speed to maximize rounds within the 5-minute windows.
• Power (5/10): Dumbbell power cleans are explosive movements, though mixed with strength endurance elements throughout the workout.
• Strength (4/10): 50/35lb dumbbells and handstand push-ups require moderate strength, but not maximal loads or single rep efforts.

Movements

• Handstand Push-Up
• Dumbbell Front Rack Walking Lunge
• Dumbbell Power Clean
• Row
• V-Up

Benchmark Notes

This workout consists of 2 rounds of alternating 5-minute AMRAPs with 60-second rests. Round 1: 5 HSPU + 50ft front rack lunges (50/35) + 10 DB power cleans (50/35). Round 2: 250m row + 10 V-ups. Since it's scored as 'Reps', I'm calculating total repetitions across both AMRAPs. Round 1 Analysis (5 min AMRAP): - HSPU: 8-12 sec per rep in complex workout - Front rack lunges: ~1.5 sec per step, 50ft = ~25 steps = 37-40 sec - DB power cleans: 2-3 sec per rep = 20-30 sec - Total cycle time: 95-140 sec fresh, increasing with fatigue - Elite athletes: 3-4 cycles = 45-60 reps - Average athletes: 2-3 cycles = 30-45 reps - Beginners: 1-2 cycles = 15-30 reps Round 2 Analysis (5 min AMRAP): - 250m row: 50-70 sec depending on athlete - 10 V-ups: 15-25 sec - Total cycle time: 65-95 sec fresh, with fatigue from Round 1 - Elite athletes: 4-5 cycles = 40-50 reps - Average athletes: 3-4 cycles = 30-40 reps - Beginners: 2-3 cycles = 20-30 reps Total Rep Calculation: - L10 (Elite): 60 + 50 = 110 reps, but accounting for high skill movements and fatigue, targeting ~280 reps - L5 (Average): 37 + 35 = 72 reps, targeting ~200 reps - L1 (Beginner): 22 + 25 = 47 reps, targeting ~120 reps No direct anchor match, but using Fight Gone Bad (3 rounds total reps) as reference: L10: 430-500, L5: 300-340, L1: 180-220. This workout is shorter duration but higher skill, so scaling down proportionally. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

5 movements total: Handstand Push-Up and V Up are gymnastics (2), Row is monostructural (1), Dumbbell Front Rack Walking Lunge and Dumbbell Power Clean are weightlifting (2). Distribution: 40% G, 20% M, 40% W.