Workout Description

Why This Workout Is Hard

Two 10‑minute AMRAPs separated by rest keep volume moderate, but the pairing of Echo Bike with elite‑skill handstand walking and high‑skill chest‑to‑wall HSPU raises the technical bar. Density is modest, yet complexity is high and total clock time is 25 minutes. The workout challenges aerobic control, shoulder stamina, and skill under fatigue—appropriately rated Hard for Rx athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (6/10): Two 10‑minute efforts on the Echo Bike with limited rest require steady aerobic control and recovery between intervals without redlining.
• Flexibility (6/10): Efficient handstand walking and chest‑to‑wall HSPU require solid overhead mobility and shoulder flexion to maintain stable positions.
• Stamina (5/10): Repeated inverted pressing and handstand travel tax shoulder stamina; volume is moderate but demands sustainable sets across two pieces.
• Speed (5/10): Quick transitions and smooth, unbroken handstand sections help, yet high skill moderates overall cycle speed.
• Power (4/10): Short bike pushes reward snap and acceleration, but most work is sustained rather than explosive.
• Strength (3/10): No external loading; relative strength in inverted positions matters, but there are no maximal or heavy lifts.

Scaling Options

Scale to: 8 cal Echo Bike + 25 ft Handstand Walk + 6–8 Chest-to-Wall Handstand Push-Up • 50 ft Bear Crawl + 10 Pike Handstand Push-Up • 10 cal Echo Bike + 10 DB Strict Press (35/25 lb) instead of HSPU

Scaling Explanation

These options maintain the engine-to-inverted pressing stimulus while adjusting skill and volume so athletes keep moving, avoid failure, and preserve intended pacing.

Intended Stimulus

Two aggressive 10‑minute pushes where you manage the bike just below redline to protect your shoulders, then move confidently upside down. Aim for smooth handstand segments and small, quick HSPU sets to avoid failure. Use the 5‑minute rest to reset breathing; expect the second AMRAP to be slightly slower but still controlled.

Coach Insight

Pace the first bike to 85–90% effort and earn steady, unbroken 5‑ft handstand segments. Break HSPU early into quick sets with short rests. The one tip: protect your shoulders—avoid going to failure on HSPU. Small sets save minutes later. Common mistakes: sprinting the first bike, giant HSPU sets, and sloppy handstand walk standards leading to no‑reps and wasted transitions.

Benchmark Notes

Score is total reps across both 10‑minute AMRAPs. Count 1 calorie as 1 rep, each completed 5‑ft handstand‑walk section as 1 rep (10 per 50 ft), and each handstand push‑up as 1 rep. Higher reps reflect better pacing, skill proficiency, and shoulder stamina under fatigue.

Modality Profile

This is a gymnastics/monostructural blend: handstand walking and handstand push‑ups dominate time and skill (gymnastics), while the Echo Bike drives the engine work (monostructural). There is no external loading, so weightlifting is not represented.

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