Workout Description

Why This Workout Is Hard

While 5 deadlifts at 225/155 would normally be manageable, performing them immediately after handstand push-ups for 9 straight rounds creates significant fatigue accumulation. The HSPUs will pre-fatigue shoulders and core, compromising deadlift positioning and making the barbell feel heavier. The combination of upper body gymnastics skill under fatigue plus moderately heavy deadlifts with no built-in rest creates a challenging workout requiring scaling for many athletes.

Benchmark Times for WOD

• Elite: <4:45
• Advanced: 5:15-5:45
• Intermediate: 6:15-6:45
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of handstand push-ups (45 total) severely tests upper body pressing stamina, while deadlifts add posterior chain endurance demands.
• Endurance (7/10): Nine rounds of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Flexibility (7/10): Handstand push-ups require exceptional shoulder mobility and thoracic extension, while deadlifts need adequate hip hinge flexibility for proper positioning.
• Strength (6/10): Deadlifts at 225/155 require moderate strength, while handstand push-ups demand significant relative strength for overhead pressing in inverted position.
• Speed (6/10): Success depends on maintaining consistent pace across nine rounds while managing fatigue accumulation and minimizing transition time between movements.
• Power (3/10): Limited explosive demand as both movements are typically performed at controlled pace, though deadlifts can have some power component.

Movements

• Handstand Push-Up
• Deadlift

Scaling Options

Scale HSPUs to box handstand push-ups, pike push-ups, or regular push-ups. Reduce deadlift weight to 185/135 lbs or bodyweight. Consider reducing to 7 rounds or 3-4 reps per movement. Time cap at 20 minutes.

Scaling Explanation

Scale if you can't perform 3+ handstand push-ups unbroken or if deadlift weight exceeds 70% of your 1RM. Priority is maintaining movement quality and intended time domain. Goal is consistent rounds throughout with minimal rest between movements.

Intended Stimulus

Moderate intensity glycolytic workout lasting 12-18 minutes. Tests upper body pressing strength endurance combined with posterior chain power. Primary challenge is maintaining handstand push-up capacity while managing deadlift fatigue across 9 rounds.

Coach Insight

Pace the handstand push-ups conservatively early - aim for 3-2 or 2-2-1 breaks from round 1. Keep deadlifts as singles or doubles to preserve grip and maintain speed. Rest 15-20 seconds between movements. Focus on hollow body position in HSPUs and full hip extension on deadlifts. Most athletes will hit a wall around round 6-7.

Benchmark Notes

This is a 9-round couplet with high-skill gymnastics and heavy deadlifts. Base times per round: HSPU 5 reps at 3 sec each = 15 sec fresh, Deadlifts 5 reps at 2.5 sec each = 12.5 sec fresh, plus 3 sec transition = 30.5 sec per round fresh. Applied progressive fatigue: Rounds 1-2 (1.0x): 61 sec total, Rounds 3-4 (1.15x): 70 sec total, Rounds 5-6 (1.3x): 79 sec total, Rounds 7-8 (1.45x): 88 sec total, Round 9 (1.6x): 49 sec. HSPU fatigue is significant due to overhead pressing after deadlifts affecting shoulders. Set breaking becomes necessary: early rounds 5 unbroken, middle rounds 3+2, later rounds singles with 5-8 sec rest. Additional 45 seconds added for accumulated rest between HSPU sets. Total calculation: 61+70+79+88+49+45 = 392 seconds for intermediate athlete. Elite athletes maintain better pacing and technique (285 sec), while beginners require extensive rest and may scale movements (720 sec).

Modality Profile

Two movements: Handstand Push-Up (bodyweight/gymnastics) and Deadlift (barbell/weightlifting). Equal split between gymnastics and weightlifting modalities.