Workout Description

Why This Workout Is Hard

This workout combines three challenging movements in continuous 12-minute format with no built-in rest. Strict HSPU require significant upper body strength and will limit most athletes early. Pistols demand mobility and unilateral strength that many lack. While burpees are basic, doing 15 after upper body and leg fatigue compounds difficulty. The AMRAP format prevents recovery, and most athletes will need to scale the strict HSPU significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill movements like strict HSPU and pistols will fatigue quickly, testing upper body pressing stamina and single-leg muscular endurance.
• Endurance (7/10): A 12-minute AMRAP with challenging bodyweight movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (7/10): Handstand push-ups require shoulder and thoracic mobility, pistols demand ankle and hip flexibility, creating moderate to high mobility demands.
• Strength (6/10): Strict handstand push-ups require significant pressing strength, while pistols demand considerable single-leg strength and stability.
• Speed (5/10): AMRAP format encourages steady pacing and efficient transitions, though technical movements may limit cycling speed compared to simpler exercises.
• Power (4/10): Burpees provide some explosive component, but strict HSPU and pistols are more strength-endurance focused than power-based movements.

Movements

• Handstand Push-Up
• Burpee
• Pistol Squat

Benchmark Notes

This 12-minute AMRAP combines three challenging gymnastics movements. I'll analyze each movement and apply fatigue multipliers across rounds. Movement Analysis: - Strict Handstand Push-Ups: 8-12 seconds per rep in complex WODs (no kipping assistance) - Alternating Pistols: 2-3 seconds per rep - Burpees: 3-4 seconds per rep Round Breakdown: Round 1 (fresh): 5 HSPU (50s) + 10 pistols (25s) + 15 burpees (50s) + transitions (10s) = 135 seconds Round 2: Apply 1.1x fatigue = 149 seconds Round 3: Apply 1.2x fatigue = 162 seconds Round 4: Apply 1.3x fatigue = 176 seconds Round 5: Apply 1.5x fatigue = 203 seconds Cumulative times: Round 1 @ 2:15, Round 2 @ 4:44, Round 3 @ 7:26, Round 4 @ 10:22, Round 5 @ 13:45 (exceeds 12 min) The strict handstand push-ups are the major limiting factor, requiring significant upper body strength and creating rapid fatigue. Most athletes will need to break these into singles or doubles after round 1. Pistols demand unilateral leg strength and balance, while burpees provide metabolic stress. I referenced Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as the closest anchor, but this workout is significantly more challenging due to strict HSPU vs kipping pull-ups, and pistols vs air squats. Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. Adjusting for 12 minutes (60% time) and higher difficulty (approximately 40% slower pace due to strict movements), I estimate: Final targets - L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

All three movements (Handstand Push-Up, Pistol, Burpee) are bodyweight gymnastics movements with no external load or cyclical cardio components.