Workout Description
Why This Workout Is Medium
This workout uses only bodyweight movements with no external load, keeping it fundamentally accessible. However, the 170 total Hindu squats and 125 Hindu push-ups create moderate volume that accumulates fatigue. The descending-then-ascending rep scheme provides natural pacing breaks, preventing the relentless grind of continuous high-intensity work. Average CrossFitters can complete this unscaled, though shoulder and leg endurance will be tested. Estimated 12-18 minutes depending on fitness level.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of 185 squats and 125 push-ups demands significant muscular endurance. Hindu variations require continuous tension and repetitive output without heavy loading, building muscular stamina.
- Endurance (7/10): Continuous bodyweight cycling for extended duration creates sustained cardiovascular demand. The descending-ascending rep scheme maintains elevated heart rate throughout, testing aerobic capacity and work capacity.
- Flexibility (6/10): Hindu squats demand deep hip and ankle mobility with spinal flexion. Hindu push-ups require thoracic extension and shoulder mobility. Combined movements create moderate flexibility demands throughout.
- Speed (6/10): For-time format incentivizes quick cycling and minimal rest between movements. Maintaining steady pace through descending-ascending rep scheme requires consistent speed and efficient transitions.
- Power (3/10): Hindu movements emphasize flowing, controlled transitions rather than explosive power. Some dynamic momentum in push-ups and squats, but primarily muscular endurance-focused rather than power-focused.
- Strength (1/10): Pure bodyweight movements with no external load. Hindu squats and push-ups develop relative strength but lack maximal strength stimulus compared to loaded compound lifts.
Modality Profile
Both Hindu Squat and Hindu Push Up are bodyweight gymnastics movements. Hindu Squat is a bodyweight squat variation, and Hindu Push Up is a bodyweight pushing movement. No monostructural or weightlifting components present.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Continuous bodyweight cycling for extended duration creates sustained cardiovascular demand. The descending-ascending rep scheme maintains elevated heart rate throughout, testing aerobic capacity and work capacity. |
| Stamina | 8/10 | High total volume of 185 squats and 125 push-ups demands significant muscular endurance. Hindu variations require continuous tension and repetitive output without heavy loading, building muscular stamina. |
| Strength | 1/10 | Pure bodyweight movements with no external load. Hindu squats and push-ups develop relative strength but lack maximal strength stimulus compared to loaded compound lifts. |
| Flexibility | 6/10 | Hindu squats demand deep hip and ankle mobility with spinal flexion. Hindu push-ups require thoracic extension and shoulder mobility. Combined movements create moderate flexibility demands throughout. |
| Power | 3/10 | Hindu movements emphasize flowing, controlled transitions rather than explosive power. Some dynamic momentum in push-ups and squats, but primarily muscular endurance-focused rather than power-focused. |
| Speed | 6/10 | For-time format incentivizes quick cycling and minimal rest between movements. Maintaining steady pace through descending-ascending rep scheme requires consistent speed and efficient transitions. |
For Time: 50 Hindu Squats 15 Hindu Push-Ups 40 Hindu Squats 20 Hindu Push-Ups 30 Hindu Squats 25 Hindu Push-Ups 20 Hindu Squats 30 Hindu Push-Ups 10 Hindu Squats 35 Hindu Push-Ups
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.