Workout Description
Why This Workout Is Medium
While freestanding strict HSPU and handstand walks are advanced movements, this is explicitly programmed as low-volume technical work with generous rest (every third minute). The average CrossFit athlete will scale significantly (pike push-ups, wall walks, shoulder taps) and stick to minimal reps as instructed. The 3-minute cycle with built-in rest and no scoring pressure creates a manageable skill-practice session rather than a demanding conditioning piece. The movements are challenging, but the context and structure prevent fatigue accumulation.
Training Focus
This workout develops the following fitness attributes:
- Strength (7/10): Freestanding strict handstand push-ups require substantial upper body pressing strength and shoulder stability, making this the primary physical demand of the workout.
- Flexibility (7/10): Both movements demand significant shoulder mobility, wrist flexibility, and thoracic extension to achieve and maintain proper handstand positions throughout the session.
- Stamina (5/10): Moderate shoulder stamina demands accumulate over 10 rounds each of HSPU and handstand walks, though low rep schemes and rest prevent extreme fatigue.
- Endurance (3/10): The 30-minute duration provides some aerobic stimulus, but frequent rest intervals and low volume per round minimize cardiovascular demands significantly.
- Power (1/10): These are controlled, technical movements emphasizing position and stability rather than explosive force production or ballistic movement patterns.
- Speed (1/10): Explicitly technique-focused with emphasis on quality over quantity; no speed or quick cycling component with built-in rest every third minute.
Movements
- Handstand Push-Up
- Handstand Walk
Benchmark Notes
This is an intentionally unscored skill development session focused on gymnastics quality. The workout explicitly states 'No score today' and emphasizes technique work over performance metrics. Athletes alternate between freestanding strict HSPU and handstand walks with built-in rest, allowing them to practice high-skill movements without the pressure of tracking reps or distance. The prescription encourages athletes to work at their current capacity (even if that's 1 rep and 1 meter) to reinforce proper mechanics and build strength in these demanding positions.
Modality Profile
Both Handstand Push-Up and Handstand Walk are bodyweight gymnastics movements. 2 unique movements, both classified as Gymnastics (G), resulting in 100% G modality.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 3/10 | The 30-minute duration provides some aerobic stimulus, but frequent rest intervals and low volume per round minimize cardiovascular demands significantly. |
| Stamina | 5/10 | Moderate shoulder stamina demands accumulate over 10 rounds each of HSPU and handstand walks, though low rep schemes and rest prevent extreme fatigue. |
| Strength | 7/10 | Freestanding strict handstand push-ups require substantial upper body pressing strength and shoulder stability, making this the primary physical demand of the workout. |
| Flexibility | 7/10 | Both movements demand significant shoulder mobility, wrist flexibility, and thoracic extension to achieve and maintain proper handstand positions throughout the session. |
| Power | 1/10 | These are controlled, technical movements emphasizing position and stability rather than explosive force production or ballistic movement patterns. |
| Speed | 1/10 | Explicitly technique-focused with emphasis on quality over quantity; no speed or quick cycling component with built-in rest every third minute. |
EMOM 30 min alternating: - freestanding - - rest 1 min No score today, work fully focused on your technique and stick to 1 rep and 1 meters if that's what you can do.