Workout Description

Why This Workout Is Hard

This EMOM creates significant fatigue accumulation with minimal recovery. HSPUs are high-skill and shoulder-intensive, immediately followed by heavy kettlebell swings targeting the same muscle groups. The even minutes compound this with shoulder press plus more swings. The 10-minute continuous format prevents adequate recovery between demanding movements, forcing athletes to work through mounting shoulder fatigue while maintaining technical proficiency on HSPUs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume kettlebell swings combined with max handstand push-ups and shoulder press creates significant muscular endurance demands across multiple muscle groups.
• Speed (8/10): EMOM format demands quick transitions between movements and efficient cycling of kettlebell swings to maximize volume within each minute.
• Endurance (7/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, especially with kettlebell swings creating sustained heart rate elevation.
• Flexibility (7/10): Handstand push-ups demand significant shoulder and thoracic mobility, while overhead positions in shoulder press require good shoulder flexibility.
• Strength (6/10): Handstand push-ups require substantial relative strength, while 70/53lb kettlebell swings and 45/35lb shoulder press provide moderate strength demands.
• Power (6/10): Kettlebell swings are inherently explosive hip-driven movements, while handstand push-ups require some power for the pressing motion.

Movements

• Handstand Push-Up
• Kettlebell Swing
• Shoulder Press

Benchmark Notes

This is a 10-minute EMOM with alternating patterns: Odd minutes feature max HSPU followed by AMRAP KBS (70/53), even minutes have 8 shoulder press (45/35) followed by AMRAP KBS. Total scoring is cumulative reps across all movements. Breaking down by minute: Minutes 1,3,5,7,9 (Odd): HSPU capacity varies dramatically by skill level - elite athletes might achieve 8-12 HSPU in 15-20 seconds, leaving 40-45 seconds for KBS at ~2 sec/rep = 20-22 KBS. Intermediate athletes might get 3-5 HSPU in 20-25 seconds, leaving 35-40 seconds for 15-18 KBS. Beginners might struggle with 1-2 HSPU or scaled versions, getting 8-12 KBS. Minutes 2,4,6,8,10 (Even): 8 shoulder press at light weight (45/35) takes 16-24 seconds for most athletes, leaving 36-44 seconds for KBS. Elite: 18-20 KBS, Intermediate: 15-17 KBS, Beginner: 10-13 KBS. Per minute totals: Elite odd minutes ~30-34 reps, even minutes ~26-28 reps. Intermediate odd minutes ~20-23 reps, even minutes ~23-25 reps. Beginner odd minutes ~10-14 reps, even minutes ~18-21 reps. Over 5 rounds each: Elite total ~280-310 reps, Intermediate ~215-240 reps, Beginner ~140-175 reps. Applied slight fatigue to later rounds and accounted for transition time between movements. No direct anchor match exists, but this follows similar rep accumulation patterns to high-volume mixed modal workouts. Final targets: L10: 290+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

3 movements total: Handstand Push-Up (Gymnastics), Kettlebell Swing (Weightlifting), Shoulder Press (Weightlifting). 1 Gymnastics movement (33%) and 2 Weightlifting movements (67%).