Workout Description

Why This Workout Is Hard

This workout combines high-skill HSPU with single-arm overhead squats under cumulative fatigue. The 45 total HSPU (21-15-9) is significant volume for most athletes, while 40 single-arm overhead squats demand unilateral stability and mobility. The 100 kettlebell swings create posterior chain fatigue that compounds the difficulty of the already-challenging overhead squats. Most average CrossFitters will need to scale the HSPU volume or modify to pike push-ups.

Benchmark Times for WOD

• Elite: <3:20
• Advanced: 3:40-4:05
• Intermediate: 4:30-5:00
• Beginner: >8:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of 40 single arm overhead squats, 100 kettlebell swings, and 45 handstand push-ups tests muscular endurance across multiple domains.
• Flexibility (8/10): Single arm overhead squats demand exceptional shoulder mobility and thoracic extension, while handstand push-ups require shoulder flexion.
• Endurance (6/10): The chipper format with high volume creates cardiovascular demand, though structured rounds allow some recovery between movements.
• Strength (6/10): Single arm overhead squats and handstand push-ups require significant strength, while moderate kettlebell weight adds load throughout.
• Power (4/10): Kettlebell swings provide hip extension power, while other movements are more strength-endurance focused with moderate power demands.
• Speed (3/10): Chipper format encourages steady pacing rather than rapid cycling, with complex movements limiting transition speed.

Movements

• Kettlebell Swing
• Single-Arm Overhead Squat
• Handstand Push-Up

Scaling Options

Reduce weight to 35/25 lbs for both movements. Sub pike push-ups or box pike push-ups for HSPUs. Consider goblet squats instead of single-arm OH squats. Reduce total reps to 15-12-35-10-35-6-15 pattern. Use American swings if Russian feels too easy.

Scaling Explanation

Scale if you can't hold 53/35 lbs overhead in squat position or perform 5+ strict HSPUs. Priority is maintaining overhead position and full depth squats. Target completion should be 15-20 minutes scaled. Better to reduce load and maintain movement quality than struggle with mechanics.

Intended Stimulus

Moderate-duration glycolytic chipper lasting 12-18 minutes. Tests overhead stability, midline strength, and posterior chain endurance while managing fatigue across complex movement patterns. Primary challenge is skill maintenance under metabolic stress.

Coach Insight

Start conservatively on single-arm OH squats - alternate arms every 5 reps to prevent imbalance. Break HSPUs early and often (3-4 sets on first round, smaller sets as fatigue sets in). Use Russian swings on KBS to preserve grip and allow faster cycling. Rest briefly between movements to maintain quality. The descending HSPU ladder gets easier, but don't go unbroken too early.

Benchmark Notes

This workout consists of 20 Single Arm OH Squats (53/35), 21 HSPUs, 50 KBS (53/35), 15 HSPUs, 50 KBS (53/35), 9 HSPUs, and 20 Single Arm OH Squats (53/35). Base times per movement: Single Arm OH Squats 2.5-3.5 sec/rep, HSPUs 8-12 sec/rep (complex workout), KBS 1.5-2 sec/rep. Movement 1: 20 Single Arm OH Squats = 60 sec (fresh). Movement 2: 21 HSPUs = 210 sec base, but after complex movement, applying 1.3x fatigue = 273 sec. Movement 3: 50 KBS = 75 sec base + 1.2x overhead fatigue = 90 sec. Movement 4: 15 HSPUs = 150 sec base + 1.4x accumulated fatigue = 210 sec. Movement 5: 50 KBS = 75 sec base + 1.3x fatigue = 98 sec. Movement 6: 9 HSPUs = 90 sec base + 1.5x heavy fatigue = 135 sec. Movement 7: 20 Single Arm OH Squats = 60 sec base + 1.3x fatigue = 78 sec. Adding transitions between movements (5 sec each x 6 = 30 sec) and accounting for grip/shoulder fatigue accumulation. Total base time ~944 sec for recreational athlete. Elite athletes can maintain better pacing and shorter HSPU times, working down to ~200 sec, while beginners may need frequent breaks pushing times to 480+ sec.

Modality Profile

Single Arm Overhead Squat is weighted (W), Handstand Push-Up is bodyweight gymnastics (G), Kettlebell Swing is weighted (W). Two weighted movements and one gymnastics movement results in 67% Weightlifting and 33% Gymnastics.