Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with moderate kettlebell weight and high-volume burpees in a fast-paced descending ladder. The HSPU become significantly harder under shoulder fatigue from burpees, while the 21-15-9 format prevents meaningful recovery. Most average CrossFitters will need to scale the handstand push-ups to pike push-ups or reduce reps, and the continuous nature creates substantial cumulative fatigue across multiple muscle groups.

Benchmark Times for WOD

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts of handstand push-ups and burpees will severely test upper body muscular endurance, while KBS challenges posterior chain stamina.
• Endurance (7/10): The 21-15-9 format with three demanding movements creates significant cardiovascular stress, requiring sustained aerobic output throughout the workout.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and overhead position, while burpees demand hip and thoracic spine flexibility for efficient movement.
• Strength (6/10): Handstand push-ups require significant pressing strength, KBS demands hip drive power, creating moderate to high strength demands throughout.
• Speed (6/10): The descending rep scheme encourages fast cycling and minimal rest, with premium on quick transitions between three different movement patterns.
• Power (5/10): KBS are inherently explosive hip extension movements, while burpees require some power for jump component, balanced with strength grinding movements.

Movements

• Kettlebell Swing
• Burpee
• Handstand Push-Up

Scaling Options

HSPU: Pike push-ups on box, regular push-ups, or reduce to 15-12-9 reps. KBS: Reduce to 53/35 lbs or use Russian swings throughout. Burpees: Step-ups instead of jump, remove push-up component. Consider overall rep scheme of 15-12-9 or 12-9-6.

Scaling Explanation

Scale if you can't do 5+ strict handstand push-ups or 10+ unbroken push-ups. If KBS weight requires excessive rest between reps, go lighter. Goal is to maintain high intensity and complete in 8-15 minutes. Prioritize movement quality and continuous work over prescribed loads.

Intended Stimulus

High-intensity glycolytic sprint lasting 8-15 minutes. Tests pressing strength endurance, posterior chain power, and ability to maintain work capacity under severe metabolic stress. Primary challenge is muscular endurance with gymnastics skill component.

Coach Insight

Break HSPUs early - consider 11-10, 8-7, 5-4 to avoid failure. Use Russian swings if possible to save grip and allow faster cycling. Quick small sets on burpees - aim for 7-7-7, 5-5-5, 3-3-3. Rest at bottom of burpee, not standing. Transitions are key - move immediately between stations. Most athletes fail on the round of 15 HSPUs.

Benchmark Notes

This is a 21-15-9 triplet with handstand push-ups, kettlebell swings (70/53), and burpees. Round 1 (21 reps each): HSPU at 8 sec/rep (high skill, fatigue factor) = 168 sec, KBS at 2 sec/rep = 42 sec, Burpees at 3.5 sec/rep = 73.5 sec, plus 6 sec transitions = 289.5 sec. Round 2 (15 reps): HSPU with 1.2x fatigue = 144 sec, KBS = 30 sec, Burpees = 52.5 sec, plus transitions = 232.5 sec. Round 3 (9 reps): HSPU with 1.3x fatigue = 93.6 sec, KBS = 18 sec, Burpees = 31.5 sec, plus transitions = 149.1 sec. Total base time ~671 sec for intermediate athlete. Elite athletes complete HSPU more efficiently (5-6 sec/rep) and maintain better pace, while recreational athletes struggle significantly with handstand push-ups (10-15 sec/rep) and take longer breaks between sets.

Modality Profile

2 of 3 movements are gymnastics (Handstand Push-Up, Burpee) and 1 is weightlifting (Kettlebell Swing). This gives a 67/33 split between gymnastics and weightlifting.