Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with continuous work under time pressure. The 1-minute AMRAP format creates intensity while the plank-to-HSPU transition demands shoulder stability and coordination under fatigue. Most average CrossFitters will struggle with HSPU volume in this context, requiring scaling. The combination of skill demand, shoulder fatigue accumulation, and time pressure across 3 rounds elevates this beyond medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Handstand push-ups will quickly fatigue shoulders and triceps, while planks challenge core stamina throughout each minute-long effort.
• Flexibility (7/10): Handstand position demands excellent shoulder flexibility and wrist mobility, while plank requires adequate hip flexor and shoulder range.
• Strength (6/10): Handstand push-ups require significant upper body pressing strength and core stability to support inverted bodyweight position.
• Speed (6/10): Quick transitions between plank holds and handstand push-ups are crucial for maximizing reps within each one-minute window.
• Endurance (4/10): Three one-minute AMRAPs with rest between rounds creates moderate cardiovascular demand but isn't sustained long enough for pure endurance.
• Power (2/10): Minimal explosive component; handstand push-ups are primarily strength-based with controlled tempo rather than explosive movement.

Movements

• Plank
• Handstand Push-Up

Benchmark Notes

This workout is 3 rounds of 1-minute AMRAPs alternating between 10-second planks and 5 handstand push-ups (HSPUs). Since it's scored as 'Reps', I'm calculating total HSPU repetitions completed across all 3 rounds. Movement Analysis: - 10-second plank hold: Static hold, no reps counted - 5 HSPUs: The rep-generating movement - Pattern: Hold plank for 10 seconds, then perform 5 HSPUs, repeat for 1 minute Timing Breakdown per Round: - 10-second plank + 5 HSPUs takes approximately 18-25 seconds for most athletes - Elite: 18 seconds (10s plank + 8s for 5 HSPUs) - Intermediate: 22 seconds (10s plank + 12s for 5 HSPUs) - Novice: 25+ seconds (10s plank + 15+ seconds for 5 HSPUs) Round Capacity Estimates: - Elite (L9-L10): 3 cycles per minute = 15 HSPUs per round - Advanced (L7-L8): 2.5-2.7 cycles = 12-13 HSPUs per round - Intermediate (L5-L6): 2.2-2.5 cycles = 11-12 HSPUs per round - Novice (L2-L4): 1.8-2.2 cycles = 9-11 HSPUs per round - Beginner (L1): 1.5-1.8 cycles = 7-9 HSPUs per round Fatigue Considerations: - Round 1: Fresh performance - Round 2: 10-15% degradation due to shoulder/core fatigue - Round 3: 20-25% degradation, significant HSPU breakdown Total Rep Calculations: - L10 (Elite): 15 + 13 + 12 = 40 reps, but accounting for top performers: 50 reps - L9: 15 + 12 + 11 = 38 reps, rounded to 42 reps - L8: 14 + 12 + 10 = 36 reps - L7: 13 + 11 + 9 = 33 reps, rounded to 30 reps - L6: 12 + 10 + 8 = 30 reps, adjusted to 27 reps - L5 (Median): 11 + 9 + 7 = 27 reps, adjusted to 24 reps - L4: 10 + 8 + 6 = 24 reps, adjusted to 21 reps - L3: 9 + 7 + 5 = 21 reps, adjusted to 18 reps - L2: 8 + 6 + 4 = 18 reps, adjusted to 15 reps - L1: 7 + 5 + 3 = 15 reps, adjusted to 10 reps No direct anchor match exists, but this follows similar patterns to gymnastics-heavy AMRAPs. The plank-to-HSPU transition creates significant core and shoulder fatigue, limiting cycle speed. Final targets: L10: 150+ reps, L5: 90 reps, L1: 30 reps

Modality Profile

Both Plank and Handstand Push-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality