Workout Description

Why This Workout Is Hard

Five fast rounds combine high-skill handstand push-ups, moderately heavy dumbbell shoulder-to-overheads, and rowing. The density is moderate, but the skill and shoulder stamina demands are high, especially with 75 HSPU and 75 DB presses under fatigue. Most will finish between 12–18 minutes, making it a grind on the shoulders while maintaining steady aerobic output.

Benchmark Times for AGOQ 21.1

• Elite: <11:00
• Advanced: 12:00-13:00
• Intermediate: 14:00-15:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High shoulder volume from 75 HSPU and 75 DB presses taxes pressing stamina and midline endurance, especially in later rounds under accumulated fatigue.
• Endurance (6/10): Rowing each round sustains an aerobic demand while transitions are short, keeping the heart rate elevated but manageable across 12–18 minutes for most athletes.
• Speed (5/10): Moderate cycling speed with short but purposeful transitions. Overreaching on pace early tends to backfire as pressing capacity fades.
• Strength (4/10): Strength contributes to stabilizing and pressing two 50 lb dumbbells and maintaining HSPU capacity, but maximal strength is not the limiter.
• Power (4/10): Push press/jerk mechanics benefit from leg drive and timing, though the workout rewards repeatable effort more than peak explosiveness.
• Flexibility (3/10): Requires functional shoulder flexion and thoracic extension for solid lockouts, plus wrist positioning on the floor and DBs, but no extreme ranges.

Movements

• Dumbbell Shoulder-to-Overhead
• Handstand Push-Up
• Row

Scaling Options

Scale to: 15 Box Pike Push-Ups • 2×35/20 lb DB Shoulder-to-Overhead • 12 cal Row per round

Scaling Explanation

These options reduce skill and load while preserving the pressing volume and triplet pacing so athletes maintain stimulus and finish near the intended time domain.

Intended Stimulus

A shoulder-intensive, steady grind that never fully lets the heart rate settle. Aim for repeatable sets on HSPU, smooth unbroken dumbbell cycling with smart jerks if needed, and a controlled 15-calorie row. You should feel a building shoulder pump while maintaining consistent pace and short transitions across all five rounds.

Coach Insight

Pace early. Open with submaximal HSPU sets (e.g., 8-7 or 6-5-4) to protect capacity. The one tip: keep transitions under five seconds—moving quickly between stations is free time. Avoid gripping the dumbbells too hard and over-rowing. Spiking the row pace or going unbroken too long on HSPU usually blows up your shoulders by round three.

Benchmark Notes

Use these time targets to gauge pacing and scaling. Beginners may bump into the 20-minute cap, while intermediate athletes finish around 14–16 minutes. Advanced athletes should aim for 12–13 minutes, and elites can push near 10–11 minutes with efficient HSPU sets and unbroken dumbbell cycling.

Modality Profile

This triplet splits fairly evenly across modalities: gymnastics (HSPU) and weightlifting (DB shoulder-to-overhead) dominate shoulder volume, while rowing supplies steady monostructural work. Time distribution per round is close, with slightly more time spent on HSPU and row than dumbbell presses.

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