Workout Description

Why This Workout Is Very Hard

A short time cap, very heavy kettlebell deadlifts, and high-skill parallette handstand push-ups create a brutal intensity spike. The overhead lunge under fatigue adds shoulder stability and core demand. Most athletes will be limited by pressing strength and skill before conditioning, making this a strength-skill sprint that punishes poor pacing or inadequate capacity.

Benchmark Times for Fibonacci

• Elite: <3:50
• Advanced: 4:10-4:30
• Intermediate: 4:45-5:00
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): It’s a sprint with fast transitions and small but urgent sets. Cycle quickly without redlining technique, especially as shoulders fatigue.
• Strength (7/10): Very heavy kettlebell deadlifts and strict deficit HSPU require high absolute strength and midline control, especially under time pressure.
• Stamina (6/10): Repeated heavy pulls, deep deficit pressing, and a long overhead carry challenge muscular endurance in shoulders, triceps, trunk, and posterior chain.
• Flexibility (6/10): Parallette HSPU and overhead lunges demand shoulder flexion, thoracic extension, and hip mobility to hold stable, stacked positions under load.
• Power (4/10): Explosiveness helps off the floor and out of the bottom of the HSPU, but the limiter is strength-skill more than peak power output.
• Endurance (3/10): A six-minute cap means limited aerobic demand. Breathing matters, but strength and skill constraints will stop you before your engine does unless pacing is reckless.

Movements

• Parallette Handstand Push-Up
• Kettlebell Deadlift
• Kettlebell Overhead Lunge

Scaling Options

Scale to: 26 strict HSPU to 2 abmats → 26 kipping HSPU • 2×70/53 lb KB deadlift → 2×53/35 lb • 2×53/35 lb OH lunge → front rack lunge

Scaling Explanation

These options reduce pressing difficulty, pulling load, and overhead stability demands while preserving the sprint stimulus and movement patterns.

Intended Stimulus

Fast and intense strength-skill sprint. You should be right on the edge: small to moderate sets on HSPU, steady but forceful deadlifts, then an aggressive but unbroken overhead lunge. Shoulders and grip burn, midline stays braced, and transitions are quick. Finish under the cap with minimal chalking or rest.

Coach Insight

Pace the HSPU with fast, planned breaks to avoid a wall. Smooth, consistent deadlifts—no grinding singles early. Commit to the lunge. The ONE tip: protect your shoulders—stack the ribs down and lock elbows overhead before stepping. Common mistakes: opening too big on HSPU, sloppy lockout on lunges, and wasted time between movements.

Benchmark Notes

Times reflect finish times from beginner through elite. If you can’t complete under the cap, use the top end (360s) as a reference and scale to keep the intended sprint stimulus. Advanced athletes should finish around 4–5 minutes; elites can push closer to 3:45–4:10.

Modality Profile

One high-skill gymnastics element (parallette HSPU) and two weightlifting elements (heavy kettlebell deadlifts and kettlebell overhead lunges). No monostructural work. Most of the time is spent moving external loads and stabilizing overhead positions after heavy pulling.

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