Workout Description
For time:
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up
Why This Workout Is Very Hard
Very Hard due to 55 heavy squat cleans at 185/135 lb paired with 55 parallette (deficit) handstand push-ups. It combines advanced gymnastics strength, midline control, and barbell proficiency. Expect mostly quick singles on the bar and small, planned HSPU sets. Fatigue compounds across the ladder, pushing capacity and skill under pressure.
Benchmark Times for J.J.
- Elite: <14:00
- Advanced: 16:00-18:00
- Intermediate: 20:00-22:00
- Beginner: >30:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): A total of 110 high-tension reps demands repeatable output under fatigue. Triceps, shoulders, and legs accumulate fatigue; success comes from smart set sizes and quick singles without redlining.
- Power (7/10): Cleans reward aggressive hip extension and rapid turnover into a stable front rack. A powerful kip or drive in HSPU preserves the shoulders and keeps reps efficient when inverted.
- Strength (7/10): Moderately heavy cleans and deficit inverted pressing require above-average absolute strength. Many athletes are limited by pressing or leg drive more than conditioning as the ladder progresses.
- Speed (5/10): Not a frantic cycler. Speed comes from tight transitions, disciplined singles, and pre-planned HSPU breaks. Time is won by avoiding misses and minimizing setup between movements.
- Endurance (4/10): Breathing is challenged by density and bracing more than monostructural work. Heart rate spikes on cleans and inverted pressing, but you’ll regulate with planned rest rather than continuous cardio pacing.
- Flexibility (4/10): Front rack, deep squat, and vertical pressing demand solid ankle, hip, and thoracic mobility. The deficit increases shoulder flexion needs and midline control to maintain a strong, stacked position.
Scaling Options
Scale to: 155/105 lb + standard HSPU • 135/95 lb + 1–2 abmats or 4–6 in deficit • 95/65 lb power cleans + box/pike HSPU or strict DB push press (35/25)
Scaling Explanation
These options preserve the heavy barbell plus vertical press stimulus while adjusting load, deficit/skill, and range so you can move steadily and avoid repeated failures.
Intended Stimulus
A heavy, grindy couplet where you chip away with consistent barbell singles and controlled sets of deficit HSPU. Breathing stays composed; avoid failure. You should keep moving with brief, purposeful breaks. The final rounds feel like a strong push built on smart pacing, not desperate attempts.
Coach Insight
Pace 70–80% early. Hit fast singles on the bar and pre-plan HSPU (e.g., 5-3-2, 4-3-2-1). Shake out quickly and get back up.
The one tip: never go to failure on HSPU—leave 1–2 reps in reserve every set.
Avoid rushing heavy cleans, missing depth/lockout standards, and taking long chalk breaks.
Benchmark Notes
Levels span from time-capped (L1) to advanced finishes (L9). Choose a load/skill that keeps you moving with minimal failed reps. L4–L6 indicates steady singles on the barbell and controlled HSPU sets. L7–L9 requires sharp transitions, near-flawless execution, and confident deficit pressing.
Modality Profile
A two-movement couplet with no monostructural work. Time splits between weightlifting (squat cleans) and gymnastics (deficit HSPU). Many athletes spend slightly more time inverted due to smaller sets and rest, so the balance tilts toward gymnastics.
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