Workout Description

Why This Workout Is Hard

The freestanding handstand hold is the critical factor making this Hard rather than Medium. While the 3-minute run/pull-up AMRAP is manageable, transitioning immediately into a high-skill freestanding hold with fatigued shoulders and elevated heart rate creates significant difficulty. Most average CrossFitters can only hold freestanding handstands for 10-30 seconds fresh, far less when winded from pull-ups. The skill demand under fatigue, combined with minimal rest between rounds, pushes this beyond Medium despite moderate overall volume.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pull-ups accumulated across multiple rounds and sustained freestanding handstand holds heavily tax upper body and shoulder muscular endurance.
• Speed (7/10): Three-minute AMRAP format rewards aggressive pacing and quick transitions between running and pull-ups to maximize rounds and handstand hold duration.
• Endurance (5/10): Short three-minute AMRAPs with two-minute rest periods create moderate cardiovascular demand but not sustained aerobic work like longer time domains.
• Strength (3/10): Bodyweight movements requiring relative strength rather than maximal load. Pull-ups and handstand holds demand moderate strength but aren't max effort.
• Flexibility (3/10): Freestanding handstand requires decent shoulder mobility and thoracic extension. Pull-ups and running demand basic range of motion without extreme flexibility.
• Power (3/10): Running involves some leg power, and kipping pull-ups utilize hip drive, but the extended time domains reduce explosive emphasis.

Movements

• Run
• Pull-Up
• Handstand Hold

Scaling Options

Reduce run to 50 meters. Scale pull-ups to banded pull-ups, ring rows (feet elevated), or jumping pull-ups. Scale freestanding handstand to wall-facing handstand hold (nose to wall), wall walk hold position, or pike position on box. Reduce to 2-minute intervals instead of 3 minutes. Advanced athletes can add a vest or perform strict pull-ups.

Scaling Explanation

Scale pull-ups if you cannot perform 10+ consecutive reps when fresh or if grip fails mid-workout. Scale handstand if you cannot hold freestanding for 10+ seconds or lack confidence in the movement - safety is paramount with inverted work when fatigued. Goal is to keep moving during the run/pull-up AMRAP without excessive rest and accumulate at least 20-30 seconds total of handstand time per round. Maintain intensity over perfect technique on the handstand hold.

Intended Stimulus

High-intensity interval workout targeting glycolytic system during the run/pull-up couplet, followed by skill and shoulder strength endurance during handstand hold. Each 3-minute effort is a sprint, but the workout tests ability to repeat efforts with gymnastics under fatigue. Primary challenge is maintaining skill execution (handstand balance) after metabolic distress.

Coach Insight

Run at 70-80% effort - don't sprint. Break pull-ups early (5-5 or 3-3-4 sets) to maintain pace and avoid grip failure. Transition quickly off the pull-up bar. Expect 2-4 rounds in 3 minutes depending on fitness level. The handstand hold is the real test - your shoulders will be smoked from pull-ups. Accumulate time in 5-15 second holds. Shake out shoulders between attempts. Mental toughness is crucial on round 2 handstand. Every second counts, so get back up quickly even if you only hold for 3-5 seconds.

Benchmark Notes

Score is total reps across both rounds: each full round of run/pull-ups counts as 20 reps (treating the 100m run as 10 reps equivalent), plus every second of freestanding handstand hold equals 1 rep. Primary limiters are pull-up capacity under fatigue and handstand balance skill. L1 (50) assumes scaled pull-ups and minimal handstand ability (~1 round + 10 seconds per round). L5 (175) assumes 2+ rounds per AMRAP on run/pull-ups with consistent sets, plus 30-45 seconds of handstand per round. L10 (390) reflects elite athletes hitting 4-5 rounds per AMRAP with unbroken pull-ups and 90-120 seconds of handstand hold per round. Handstand hold becomes the differentiator at higher levels, as running and pull-up capacity plateau but static hold endurance separates advanced from elite.

Modality Profile

Three unique movements: Run (Monostructural), Pull-Up (Gymnastics), Handstand Hold (Gymnastics). 2 Gymnastics movements out of 3 total = 67%. 1 Monostructural movement out of 3 total = 33%. 0 Weightlifting movements = 0%.