Workout Description

Why This Workout Is Very Hard

Heavy relative loading (0.75 bodyweight) on a technical barbell lift plus high-skill gymnastics creates a demanding strength–stamina test. Open rest encourages near-maximal sets, amplifying local fatigue in shoulders, triceps, and posterior chain. While volume is self-limited, the skill and intensity required to accumulate high reps make this a very hard piece.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Hang power snatches demand explosive hip extension and aggressive turnover; high-quality reps benefit from powerful bar speed across all rounds.
• Stamina (7/10): Repeated large sets tax local muscular endurance of shoulders, triceps, and posterior chain. Success hinges on sustaining output across five bouts without major drop-off.
• Strength (7/10): Heavy relative barbell (0.75× bodyweight) and pressing strength on HSPU require solid strength reserves to cycle reps safely and repeatedly.
• Speed (5/10): Moderate cycling speed matters, but grip and shoulder fatigue force controlled pacing rather than pure sprint turnover.
• Flexibility (3/10): Requires adequate overhead mobility and shoulder positioning for safe receiving overhead and vertical pressing, but no extreme ROM beyond solid basics.
• Endurance (3/10): No monostructural work; cardio is not the limiter. Effort comes in short, high-tension bouts with full recovery, so aerobic demand stays low compared to classic conditioning pieces.

Movements

• Hang Power Snatch
• Handstand Push-Up

Scaling Options

Scale to: Hang Power Snatch at 55–65% bodyweight (or 95/65 lb) • Strict or kipping HSPU to 1–2 abmats/pad or pike HSPU • Dumbbell Push Press (2x35/25 lb) in place of HSPU if needed

Scaling Explanation

Adjusting barbell load and HSPU difficulty preserves the heavy press/overhead demand and high-skill intent while allowing sustainable, repeatable sets across five rounds.

Intended Stimulus

High-tension intervals. Each round should feel like a near-max set on the heavy barbell followed by a near-max set on the wall. Rest long enough to repeat quality output, keeping round-to-round drop-off minimal. Shoulders and midline will be the limiter; breathing should recover between rounds.

Coach Insight

Pace by reserve. End each set with 1–2 reps in the tank so your last round looks like your first. Biggest tip: Set your barbell and wall standards before starting—consistent hand/foot placement preserves mechanics under fatigue. Avoid death-sets early. Failing reps wrecks recovery and inflames shoulders. Tight brace on every catch; no soft elbows or overpulling.

Benchmark Notes

These totals represent combined reps from both movements across all five rounds. Lower levels reflect small sets with longer rest; higher levels require repeated large sets on both the heavy hang power snatch and HSPU. Aim to keep rounds within a few reps of each other.

Modality Profile

Exactly two modalities are present: gymnastics (handstand push-ups) and weightlifting (hang power snatch). There’s no monostructural element. Time and effort are split relatively evenly between the two, with the barbell moving slightly slower but the HSPU producing higher rep counts.

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