Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with moderate-weight front squats in a continuous 14-minute format. The descending HSPU reps (55 total) will fatigue shoulders significantly, while ascending front squats (55 total at 135/95) create cumulative leg and core fatigue. The opposing rep schemes prevent recovery between movements. Most athletes will hit failure on HSPU early and struggle with front squat volume under shoulder fatigue, requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume handstand push-ups will exhaust shoulder stamina, while ascending front squats challenge leg endurance throughout the workout.
• Endurance (7/10): A 14-minute AMRAP creates significant cardiovascular demand as athletes maintain continuous work with minimal rest between movements.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while front squats demand ankle and hip flexibility.
• Strength (6/10): Front squats at 135/95 lbs require moderate strength, while handstand push-ups demand significant relative strength for overhead pressing.
• Speed (6/10): Efficient transitions between movements and maintaining pace as fatigue sets in becomes crucial for maximizing rounds completed.
• Power (3/10): Some explosive drive needed for front squats and handstand push-ups, but primarily strength-endurance focused rather than power.

Movements

• Front Squat
• Handstand Push-Up

Benchmark Notes

This is a 14-minute AMRAP with descending handstand push-ups (10-9-8-7-6-5-4-3-2-1, total 55 reps) and ascending front squats (1-2-3-4-5-6-7-8-9-10, total 55 reps). Each round contains 11 reps of each movement. Movement analysis: Handstand push-ups are highly fatiguing, especially in high volume. Fresh HSPU take 2-4 seconds each, but in complex WODs with multiple movements, this extends to 8-12 seconds per rep due to setup, kipping, and recovery. Front squats at 135/95 lbs take 2-3 seconds per rep when fresh. Round-by-round breakdown: Round 1 (10 HSPU + 1 FS): HSPU 10×8 sec = 80 sec, FS 1×2.5 sec = 2.5 sec, transitions 10 sec = 92.5 sec total. Round 2 (9 HSPU + 2 FS): HSPU 9×9 sec = 81 sec (fatigue), FS 2×2.5 sec = 5 sec, transitions 10 sec = 96 sec total. Round 3 (8 HSPU + 3 FS): HSPU 8×10 sec = 80 sec, FS 3×2.8 sec = 8.4 sec, transitions 10 sec = 98.4 sec total. Round 4 (7 HSPU + 4 FS): HSPU 7×11 sec = 77 sec, FS 4×3 sec = 12 sec, transitions 10 sec = 99 sec total. Cumulative times: Round 1: 92.5 sec, Round 2: 188.5 sec, Round 3: 286.9 sec, Round 4: 385.9 sec. By round 4, we're at 6.4 minutes, leaving 7.6 minutes for additional rounds. The handstand push-ups become increasingly difficult with fatigue, and athletes will need more frequent breaks. Elite athletes (L10) might complete 6-7 rounds, managing HSPU efficiently with minimal breaks. Advanced athletes (L5) would complete 4 full rounds with some progress into round 5. Novice athletes (L1) might struggle to complete even 2 rounds due to HSPU difficulty. No direct anchor matches this workout, but the high-skill gymnastics component (HSPU) combined with moderate loading creates a challenging workout where gymnastics capacity is the primary limiter. Final targets: L10: 6.4+ rounds, L5: 4.0 rounds, L1: 1.5 rounds.

Modality Profile

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