Workout Description

Why This Workout Is Hard

This workout combines high skill movements (HSPU) with high volume pull-ups and cardio demands across 10 rounds with no built-in rest. The continuous nature creates significant shoulder and grip fatigue accumulation. HSPUs become increasingly difficult as shoulders fatigue from pull-ups, while 240 total double-unders add cardio stress. Most athletes will need to scale HSPU volume or difficulty, and the 15-20 minute time domain maintains relentless intensity throughout.

Benchmark Times for Kill Your Shoulders

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling and pushing movements will severely test muscular endurance, particularly grip and shoulder stamina.
• Endurance (7/10): Ten rounds for time creates significant cardiovascular demand, especially with the continuous nature and grip-intensive movements causing systemic fatigue.
• Flexibility (6/10): HSPUs demand good shoulder and thoracic mobility, while pull-ups require overhead flexibility and double unders need ankle mobility.
• Speed (6/10): Fast transitions between movements and maintaining cycle speed on double unders becomes crucial as fatigue sets in.
• Strength (4/10): HSPUs require significant pressing strength and pull-ups demand relative strength, but not maximal loads.
• Power (3/10): Double unders require some explosive hip extension and coordination, but overall workout emphasizes endurance over power output.

Movements

• Handstand Push-Up
• Pull-Up
• Double-Under

Benchmark Notes

This workout consists of 10 rounds of 4 HSPU + 12 pull-ups + 24 double-unders for time. I'll analyze this by breaking down each movement and applying fatigue multipliers across the high volume. Movement Analysis (fresh state): - HSPU: 8-12 sec per rep in complex WODs → 4 reps = 32-48 sec - Pull-ups: 1-2 sec per rep (kipping) → 12 reps = 12-24 sec - Double-unders: 0.5 sec per rep in rhythm → 24 reps = 12 sec - Fresh round estimate: 56-84 sec Fatigue and Set Breaking: With 10 rounds, significant fatigue accumulates. HSPUs become the limiting factor: - Rounds 1-2: Sets of 4 HSPU unbroken, pull-ups in 1-2 sets - Rounds 3-4: HSPUs break to 2+2, pull-ups in 2-3 sets - Rounds 5-6: HSPUs as singles, pull-ups in smaller sets - Rounds 7-10: Frequent rest, significant slowdown Applying round-based fatigue multipliers: - Rounds 1-2: 1.0x = 70 sec each - Rounds 3-4: 1.2x = 84 sec each - Rounds 5-6: 1.3x = 91 sec each - Rounds 7-8: 1.5x = 105 sec each - Rounds 9-10: 1.8x = 126 sec each Transitions: ~5 sec between movements, 3 sec between rounds = 80 sec total Total calculation: (70×2) + (84×2) + (91×2) + (105×2) + (126×2) + 80 = 1032 sec Cross-checking with anchors: This is most similar to Angie (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats), which has L10: 900-1080 sec. Our workout has 120 pull-ups and 40 HSPUs (more demanding than push-ups), plus 240 double-unders. The HSPU difficulty and higher total volume justify being at the upper end of Angie's range. Final targets: - L10: 360 sec (6:00) - L5: 600 sec (10:00) - L1: 1080 sec (18:00)

Modality Profile

2 out of 3 movements are gymnastics (Handstand Push-Up, Pull-Up), 0 are monostructural, and 1 is weightlifting (Double-Under is actually gymnastics - bodyweight coordination skill). Correcting: all 3 movements are gymnastics, so G: 100, M: 0, W: 0