Workout Description

Why This Workout Is Very Hard

This workout combines significant volume (200 total back squats at moderate load) with skill work (HSPUs) under increasing fatigue. The ascending/descending rep scheme means athletes hit high-volume squats in the middle when already fatigued. HSPUs become increasingly difficult as shoulder fatigue accumulates. The 800m runs bookending the workout prevent full recovery and tax the legs before/after all the squats. Most average CrossFitters will need to break up both squats and HSPUs significantly.

Benchmark Times for Chau Piernas (Goodbye Legs)

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume back squats with ascending/descending rep scheme plus repeated HSPUs create significant muscular endurance demands, especially in legs and shoulders.
• Endurance (8/10): Two 800m runs bookend this workout while the high volume of squats and HSPUs create sustained cardiovascular demand throughout the entire piece.
• Flexibility (7/10): Handstand push-ups demand significant shoulder mobility and overhead position, while back squats require good hip and ankle range.
• Speed (6/10): Transitions between movements and maintaining pace through varying rep schemes becomes crucial for overall workout time.
• Strength (5/10): Moderate-load back squats (50/40kg) test strength endurance, while HSPUs require significant shoulder strength, but not maximal loads.
• Power (4/10): Box jumps provide explosive element, but majority of movements are strength-endurance focused rather than power-based.

Movements

• Run
• Back Squat
• Handstand Push-Up
• Box Jump

Scaling Options

Back Squats: Reduce to 40/30kg or 30/25kg based on capacity. Sub strict pike push-ups or DB shoulder press (25/15kg) for HSPUs. Scale to incline push-ups if needed. Reduce box height to 50/40cm or 40/30cm. For runs, scale to 400m or substitute 500m row. Volume options: Cut middle sets (keep 10-20-30 pattern) or reduce HSPUs to 4 reps per round. Time cap at 35 minutes.

Scaling Explanation

Scale if unable to perform 15+ unbroken back squats at prescribed weight or 3+ strict HSPUs when fresh. Maintaining intensity is crucial - athletes should move consistently with minimal long breaks. Form deterioration on squats or inability to kick up to handstand safely are key indicators to scale. Target time is 20-30 minutes - scale load/volume if projected time exceeds 35 minutes. Prioritize maintaining proper squat depth and HSPU lockout over speed.

Intended Stimulus

Moderate to long glycolytic workout (20-30 minutes) with oxidative elements from the runs. Primary challenge is leg endurance and shoulder stamina. The ascending/descending rep scheme creates a mental challenge while managing systemic fatigue. Back squats test strength-endurance while HSPUs require skill maintenance under fatigue.

Coach Insight

Break back squats into manageable sets early (sets of 5-10) to avoid burning out. For HSPUs, consider 3-3 or 4-2 breaks to maintain quality. The 800m runs should be steady, not sprinted - they're bookends to pace the workout. Watch for back squat technique degradation as fatigue sets in - maintain vertical torso and full depth. Rest 15-30 seconds between movement transitions. Box jumps should be step-downs to protect knees when tired.

Benchmark Notes

This is a complex chipper with ascending/descending back squats, consistent HSPU sets, and bookend runs. Breaking it down: 1. 800m Runs (2x): 150-210s each = 300-420s total 2. Back Squats (190 total reps at moderate load): - First sets (10,20): Fresh, 2-3s/rep = ~90s - Middle sets (30,40): Fatigue 1.2x = ~210s - Final sets (40,30,20,10): Fatigue 1.3x = ~300s 3. HSPU (42 total reps): - 7 sets of 6 reps - 8-12s per rep with setup/fatigue - Total ~420-500s 4. Box Jumps (50 reps): - Middle of workout, fatigued - 2-2.5s per rep = ~120s 5. Transitions: ~15-20 transitions at 5-10s each = ~150s Comparing to DT (5 rounds of barbell cycling) and Helen (run + high-rep movements), this should be ~25% longer due to volume. Using those anchors: L10 (Elite): 16:00 / 19:00 (F) L5 (Intermediate): 24:00 / 27:00 (F) L1 (Beginner): 40:00 / 45:00 (F) Female times are ~15% slower due to the loading differences and HSPU complexity.

Modality Profile

Of the 4 movements: Box Jump and Handstand Push-Up are Gymnastics (2/4), Run is Monostructural (1/4), and Back Squat is Weightlifting (1/4). Rounded to clean numbers: G=50%, M=25%, W=25%