Workout Description

Why This Workout Is Hard

Five rounds stack up to 700 total reps, including 100 handstand push-ups, 150 deadlifts at 135/95 lb, 200 sit-ups, and 250 double-unders. The combination of high-skill HSPU, barbell cycling, and jump-rope proficiency demands pacing and muscular endurance. Most athletes will live in the 20–30 minute range, making it a sustained grind with intermittent high-skill spikes.

Benchmark Times for Barbara Ann

• Elite: <15:00
• Advanced: 16:30-18:00
• Intermediate: 20:00-22:00
• Beginner: >32:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps (700) with repeated pressing and pulling patterns taxes local muscular endurance in shoulders, posterior chain, and midline across five rounds.
• Endurance (6/10): 20–30 minutes of work with steady rope volume and repeated rounds requires aerobic capacity to sustain pace and recover between sets and transitions.
• Speed (6/10): Fast cycling on deadlifts and quick, efficient jump-rope cadence help; the best scores come from minimizing transitions and keeping sets crisp without redlining.
• Strength (3/10): Deadlifts are moderate at 135/95 lb; the limiting factor is volume, not peak strength. HSPU strength is needed but not maximal lifting strength.
• Flexibility (3/10): Adequate shoulder flexion for HSPU and hamstring/hip mobility for sit-ups and deadlifts are required, but no extreme ranges beyond standard CrossFit positions.
• Power (3/10): Little true explosiveness is required; the emphasis is on repeatable efforts. Double-unders have a light plyometric demand, but not high power output overall.

Scaling Options

Scale to: 15 Box Pike Handstand Push-Up • Deadlift 95/65 lb • 35 Double-Under (or 70 Single-Under)

Scaling Explanation

These adjustments reduce shoulder/intensity bottlenecks and skill barriers while preserving the workout’s volume, pacing demands, and mixed-modality feel.

Intended Stimulus

Sustained, moderate-high effort with controlled breathing and planned breaks. HSPU should be small, repeatable sets; deadlifts cycled smoothly; sit-ups steady; double-unders unbroken or in two sets. You should feel consistently challenged but never blown up—move deliberately, minimize chalk breaks, and keep transitions tight.

Coach Insight

Pace the first two rounds at 80–85% and keep that split. Aim for small, quick HSPU sets and smooth deadlift cycling. The one tip: Protect your HSPU—break before you fail. Fast singles beat long rest after a blow-up. Avoid chalk/mat vacations, sloppy deadlift form under fatigue, and frantic double-under starts after breaks.

Benchmark Notes

These times represent total finish times for the full 5 rounds. L1 is a newer athlete finishing with breaks and frequent scaling, while L9 is elite, unbroken or near-unbroken, with fast transitions. Use them to set a realistic target pace or choose an appropriate scaling.

Modality Profile

By rep count across 700 total reps: gymnastics (HSPU + sit-ups) ≈ 300 reps (~43%), monostructural (double-unders) 250 reps (~36%), and weightlifting (deadlifts) 150 reps (~21%). Time distribution will vary by athlete, but this reflects the workout’s mixed bias.

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