Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups (45 total) with moderate-volume wall balls in a continuous format. The descending HSPU reps (21-15-9) create significant shoulder fatigue early, making later sets much harder. Wall balls between sets provide minimal recovery while adding metabolic stress. Most average CrossFitters will need to scale HSPU volume or substitute movements, and the continuous nature prevents adequate recovery between challenging upper body work.

Benchmark Times for HOUDINI

• 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 rep handstand push-ups and wall balls will severely test upper body pressing stamina and shoulder endurance throughout.
• Endurance (7/10): The for-time format with high volume creates significant cardiovascular demand, especially as fatigue accumulates through the descending ladder.
• Flexibility (7/10): Handstand push-ups demand excellent shoulder mobility and thoracic extension, while wall balls require good squat depth and overhead reach.
• Strength (6/10): Handstand push-ups require significant relative strength for overhead pressing in an inverted position against bodyweight resistance.
• Speed (6/10): For-time format encourages fast transitions and quick cycling between movements to minimize total workout duration.
• Power (4/10): Wall balls have moderate power component in the squat-to-throw motion, but handstand push-ups are more strength-endurance focused.

Movements

• Handstand Push-Up
• Wall Ball

Benchmark Notes

This workout follows a 21-15-9 rep scheme with handstand push-ups and wall balls, similar to classic CrossFit benchmarks. I'll analyze it movement by movement: Movement Analysis: - Total: 45 handstand push-ups + 83 wall balls (20/14 lb) - Handstand push-ups are high-skill, overhead pressing movements - Wall balls are metabolic, leg-dominant with overhead component Round-by-Round Breakdown: Round 1 (21 HSPU + 35 WB): - 21 HSPU: 21 × 8 sec = 168 sec (fresh state, larger sets possible) - Transition: 5 sec - 35 WB: 35 × 2.5 sec = 88 sec (fresh, good rhythm) - Round 1 total: ~261 sec Round 2 (15 HSPU + 27 WB): - 15 HSPU: 15 × 9 sec = 135 sec (fatigue 1.1x, smaller sets) - Transition: 5 sec - 27 WB: 27 × 2.8 sec = 76 sec (slight fatigue) - Round 2 total: ~216 sec Round 3 (9 HSPU + 21 WB): - 9 HSPU: 9 × 10 sec = 90 sec (fatigue 1.2x, singles/doubles) - Transition: 5 sec - 21 WB: 21 × 3 sec = 63 sec (accumulated fatigue) - Round 3 total: ~158 sec Total estimated time for elite (L10): ~635 sec, but this needs anchor comparison. Anchor Comparison: This workout is most similar to Fran (21-15-9 format) but with different movements. Fran anchors: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. However, this workout is significantly more challenging than Fran because: 1. Handstand push-ups are much more technical and strength-limiting than pull-ups 2. Higher wall ball volume (83 vs 45 total reps) 3. Heavier metabolic demand from wall balls vs thrusters I estimate this workout should take 2.5-3x longer than Fran due to the technical difficulty of HSPU and higher volume. Scaling from Fran: - L10: 360 sec (6:00) - L5: 600 sec (10:00) - L1: 1080 sec (18:00) Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Handstand Push-Up is a bodyweight gymnastics movement, while Wall Ball uses external load (medicine ball) making it a weightlifting movement. With two modalities present, the breakdown is 50/50.