Workout Description

Why This Workout Is Extremely Hard

Massive high-skill gymnastics volume: 100 handstand push-ups, 200 pull-ups, and 300 pistols. This taxes grip, shoulders, and single-leg control with little relief between patterns. Expect prolonged muscular fatigue and significant pacing needs over 35–60 minutes for well-trained athletes. The skill floor and sheer reps exceed classic benchmarks, placing this firmly in the extremely hard category.

Benchmark Times for Maggie

• Elite: <35:00
• Advanced: 38:00-41:00
• Intermediate: 44:00-48:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high total reps demand continuous muscular endurance in shoulders, lats, trunk, and legs. Avoiding failure while chipping through large sets is the defining challenge of this workout.
• Endurance (6/10): Sustained aerobic demand over a long duration with minimal true rest. Heart rate remains elevated while cycling large sets of bodyweight movements and managing transitions across five long rounds.
• Flexibility (5/10): Adequate shoulder flexion and thoracic extension for handstand push-ups and strong ankle/hip mobility for pistols are necessary to meet standards and prevent compensations.
• Speed (4/10): Some benefit from crisp transitions and quick cycling of small sets, but fatigue management and maintaining form across high volume matter more than pure speed.
• Strength (2/10): No external loading, but a baseline of upper-body and midline strength is required to perform handstand push-ups and high-volume pull-ups safely and efficiently.
• Power (2/10): Explosiveness is not prioritized. The session rewards controlled, efficient movement mechanics and consistent rep quality over maximal power output.

Movements

• Handstand Push-Up
• Pistol
• Pull-Up

Scaling Options

Scale to: 5 rounds of 15 pike push-ups on box • 30 banded or jumping pull-ups • 60 alternating box pistols/assisted pistols

Scaling Explanation

These options reduce skill and pulling/pressing demand while preserving the triplet structure, high volume, and unilateral squat stimulus within the intended long-duration time domain.

Intended Stimulus

A long, grinding gymnastics test. Athletes should feel steady, controlled fatigue in shoulders, grip, and legs while avoiding failure. Break early and often, keep transitions short, and maintain high movement quality. The best times come from consistent small sets, smart pacing, and strong mechanics, not big opening sets that crash later.

Coach Insight

Pace from round one. Use repeatable small sets: e.g., HSPU 5-5-5-5, Pull-Ups 8-8-8-8-8, Pistols steady singles with minimal pauses. The one tip: never hit failure—stop 2–3 reps before it and shake out briefly. Common mistakes: going unbroken early, sloppy pistol depth/heel loss, and letting kip rhythm break under fatigue.

Benchmark Notes

Times are set with a 60-minute cap. Beginners should aim to finish near the cap, while advanced athletes target 35–45 minutes. Elite athletes with strong gymnastics capacity can push below 40. If you cannot maintain sets or strict standards, scale volume/skill to meet the time domain.

Modality Profile

All three movements are gymnastics: inverted pressing, hanging pulling, and single-leg squatting. There is no monostructural cardio or external loading. The session is entirely bodyweight, emphasizing skillful, efficient gymnastics performed at sustainable effort over many reps.

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