Workout Description
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Handstand Push-Ups
Push-Ups
Burpees
Why This Workout Is Hard
While the movements are basic (except HSPU), the descending rep scheme (55 total reps per movement) creates significant upper body fatigue with no built-in rest. The push-ups compound the shoulder fatigue from HSPUs, and burpees tax the same muscle groups further. The continuous nature and movement interference make this challenging even though individual elements aren't extreme.
Benchmark Times for Hotel Workout 2
- Elite: <6:00
- Advanced: 7:00-8:00
- Intermediate: 9:00-10:00
- Beginner: >18:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Upper body pushing endurance is heavily taxed through 55 total reps each of HSPU and push-ups, plus burpees adding systemic fatigue.
- Endurance (7/10): High-rep descending scheme with three pushing/full-body movements creates significant cardiovascular demand, especially with burpees driving heart rate.
- Speed (7/10): Quick transitions and cycle rates are crucial as reps decrease, especially between similar pushing movements.
- Flexibility (6/10): Handstand push-ups demand good shoulder mobility and overhead position, while burpees require decent hip mobility.
- Strength (4/10): Handstand push-ups require significant shoulder strength, though the focus is more on endurance than max strength.
- Power (3/10): Some explosive elements in burpees and kicking up to handstand, but primarily an endurance-focused workout.
Movements
- Handstand Push-Up
- Push-Up
- Burpee
Scaling Options
HSPU Options: Pike push-ups from box, strict press, DB press. Push-up Options: Elevate hands on box/bench, drop to knees but maintain plank position. Burpee Options: Step-back burpees, no push-up at bottom. Volume Option: Start at 8 or 6 instead of 10. Time Cap: 15 minutes.
Scaling Explanation
Scale if you cannot perform 5+ strict handstand push-ups, 15+ unbroken push-ups, or maintain sub-2:00 pace for 50 burpees. Prioritize full range of motion on all movements - better to scale and maintain intensity than compromise form. Target time is 8-12 minutes with consistent movement. If preview indicates >15 minutes, reduce volume or modify movements.
Intended Stimulus
Moderate-length glycolytic workout (8-12 minutes) that tests upper body pushing endurance and core stability. The descending rep scheme creates a sustained burn while allowing brief recovery between movements. Primary challenge is maintaining quality movement patterns under accumulating upper body fatigue.
Coach Insight
Break up handstand push-ups early - consider sets of 3-4 in early rounds to avoid failure. Quick transitions between movements are key, but don't rush setup on HSPUs. For push-ups, maintain full range of motion even when fatigued - no half reps. On burpees, focus on efficiency over speed - smooth is fast. The workout gets mentally easier as reps decrease, but form tends to break down most in rounds of 7-5.
Benchmark Notes
This workout follows a descending rep scheme (55 total reps) across three bodyweight movements. Using Annie (50-40-30-20-10 double-unders/sit-ups) as the closest anchor since it's also a descending rep scheme with similar total volume.
Breakdown by movement:
- Handstand Push-Ups: 3-4 sec/rep fresh, increasing to 5-6 sec with fatigue
- Push-Ups: 1-1.5 sec/rep fresh, 2-2.5 sec fatigued
- Burpees: 3-4 sec/rep fresh, 4-5 sec fatigued
Set breakdown for elite (L10):
Round 1 (10): ~90s (HSPU sets 5-5, PU 10 unbroken, Burpees 5-5)
Round 2 (9): ~80s (HSPU 5-4, PU 9, Burpees 5-4)
Round 3 (8): ~70s (HSPU 4-4, PU 8, Burpees 4-4)
Round 4-7: Progressive fatigue but smaller sets
Round 8-10: Quick singles/doubles but high cumulative fatigue
Transitions: 2-3 sec between movements
Compared to Annie anchor:
L10: 360s (6:00) vs Annie's 300-360s
L5: 600s (10:00) vs Annie's 480-600s
L1: 1080s (18:00) vs Annie's 780-960s
Slightly longer times due to HSPU being more technical and fatiguing than sit-ups, plus compound fatigue from push-dominant movements.
Final targets:
Male L10: 6:00 (360s)
Male L5: 10:00 (600s)
Male L1: 18:00 (1080s)
Female L10: 7:00 (420s)
Female L5: 11:30 (690s)
Female L1: 20:00 (1200s)
Modality Profile
All three movements (Handstand Push-Up, Push-Up, Burpee) are bodyweight/gymnastics movements. HSPU and Push-Up are upper body pressing movements, while Burpee is a full-body gymnastics movement. No monostructural or weightlifting movements present.
