Workout Description

Why This Workout Is Very Hard

This is a highly technical gymnastics strength test requiring advanced balance, strict pressing strength, and body control under inversion. Most intermediate athletes cannot perform many (or any) free-standing HSPU. Volume and duration are low, but the skill ceiling and neurological demand are extremely high, making this a very hard test even for experienced CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Pressing your bodyweight from a deep deficit-like position demands high relative strength and midline control, especially without wall support.
• Stamina (6/10): This tests shoulder and triceps muscular endurance under balance. Sets are short, yet require repeated strict presses and isometric stabilization through wrists, shoulders, and core.
• Flexibility (5/10): Adequate shoulder flexion, thoracic extension, and wrist mobility are needed to stack joints vertically and maintain stable positions through full range of motion.
• Power (3/10): Reps should be deliberate and controlled rather than explosive. There’s minimal need for rapid hip drive or dynamic kipping in this strict version.
• Speed (3/10): Tempo is intentionally slow for control and balance. Quick cycling risks instability; smooth, consistent reps are prioritized over speed.
• Endurance (1/10): No sustained cardio here. Heart rate rises briefly from inversion and exertion, but there is minimal aerobic demand compared with running, rowing, or mixed-modal efforts.

Movements

• Handstand Push-Up

Scaling Options

Scale to: Wall-supported strict HSPU (max set) • Box pike HSPU (hips stacked, max set) • Elevated strict push-ups or deficit push-ups (max set)

Scaling Explanation

Each option preserves the strict vertical pressing pattern and midline demand while reducing balance complexity so athletes can safely hit a challenging unbroken set.

Intended Stimulus

Expect a focused, high-tension effort. You should feel calm and controlled, with deliberate reps and steady breathing. The shoulders, triceps, and midline should accrue fatigue quickly as balance becomes harder to maintain. Terminate the set when form degrades or balance wobbles, aiming for the highest quality unbroken set you can safely control.

Coach Insight

Pace by moving smoothly—one breath per rep. Don’t rush the first few reps; build rhythm and confidence. Biggest tip: stack your joints—wrists, elbows, shoulders, and hips directly over each other. Stability beats speed. Avoid flared elbows, soft lockouts, or bouncing the head. If balance drifts, safely bail and reset for another attempt.

Benchmark Notes

Pick your best unbroken set. Any touch to a wall or loss of balance ends the attempt. Compare your score to the levels: a few reps is solid, double digits is advanced, and 15–20 is elite. Use the female scale for a fair comparison across divisions.

Modality Profile

This is pure gymnastics with zero monostructural or external loading. All demand sits in bodyweight control, strict pressing strength, and balance while inverted. The score depends entirely on your ability to stabilize and press repeatedly without any wall assistance.

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