Workout Description

Why This Workout Is Hard

The 1K row creates significant leg and cardiovascular fatigue before moving to handstand push-ups, a high-skill movement requiring upper body strength and balance. Fifty HSPUs is substantial volume that will challenge most athletes' shoulder endurance and skill under fatigue. The double-unders, while typically easier, become more difficult with accumulated fatigue and compromised coordination. The continuous format with no built-in rest amplifies the difficulty through fatigue accumulation.

Benchmark Times for Chipper: Row, HSPU, DU

• Elite: <5:30
• Advanced: 6:00-6:30
• Intermediate: 7:00-7:30
• Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Fifty handstand push-ups will severely test shoulder and tricep endurance, while double unders challenge calf and forearm stamina.
• Endurance (7/10): The 1K row provides significant cardiovascular demand, while the bodyweight movements maintain elevated heart rate throughout the workout.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility and thoracic extension, while double unders require basic ankle and wrist flexibility.
• Speed (6/10): Fast transitions between movements and maintaining high stroke rate on the rower are crucial for optimal time completion.
• Strength (4/10): Handstand push-ups require moderate upper body pressing strength and core stability, but primarily test strength endurance rather than maximal force.
• Power (3/10): Double unders require some explosive calf power and coordination, but the workout emphasizes endurance over pure explosive output.

Movements

• Handstand Push-Up
• Row
• Double-Under

Benchmark Notes

This workout consists of 1000m row, 50 handstand push-ups, and 100 double-unders for time. I'll analyze each movement and compare to relevant anchors. Movement breakdown: 1. 1000m Row: Base times range from 195-270 seconds (3:15-4:30). Elite rowers: ~200 sec, recreational: ~260 sec. 2. 50 Handstand Push-Ups: In complex workouts, HSPU take 8-12 sec each when fatigued. Fresh state would be 2-4 sec each, but after rowing, expect significant fatigue. Elite athletes might manage sets of 8-10, intermediates 5-7, beginners 2-3 reps per set. 3. 100 Double-Unders: Fresh state is 0.5 sec per rep (50 seconds), but after rowing and HSPU, expect grip fatigue and coordination issues. Fatigue analysis: - Row to HSPU transition: 5-10 seconds, plus upper body is pre-fatigued from rowing - HSPU significantly impact shoulders/triceps, affecting double-under rhythm - HSPU to DU transition: 3-5 seconds Detailed time estimates: Elite (L9-L10): Row 200s + transition 5s + HSPU 6-8 sets averaging 8 sec/rep = 240-320s + transition 5s + DU in 1-2 sets = 60-80s. Total: 510-610s Intermediate (L5): Row 230s + transition 8s + HSPU 8-10 sets averaging 10 sec/rep = 500s + transition 8s + DU in 3-4 sets = 120s. Total: ~866s Beginner (L1-L2): Row 260s + transition 15s + HSPU 15+ sets averaging 12+ sec/rep = 600+s + transition 15s + DU multiple attempts = 180+s. Total: 1055+s Anchor comparison: This workout is most similar to Jackie (1000m row, 50 thrusters 45/35, 30 pull-ups) with L10: 310-340s, L5: 420-480s, L1: 600-720s. However, our workout substitutes 50 HSPU for 50 thrusters and 100 DU for 30 pull-ups. HSPU are significantly more challenging than thrusters 45/35 and require more set breaking. 100 DU vs 30 pull-ups is roughly equivalent in time but DU are more coordination-dependent when fatigued. Adjustment from Jackie: The HSPU substitution makes this workout 15-25% harder than Jackie, especially for intermediate athletes who struggle more with HSPU volume. Elite athletes handle HSPU better relative to their thruster capacity. Final targets: L10: 330-360s, L5: 450-480s, L1: 720-780s

Modality Profile

Row is monostructural cardio (M), while Handstand Push-Up and Double-Under are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.