Workout Description

Why This Workout Is Very Hard

Moore blends a 20-minute aerobic grind with advanced gymnastics. Each round demands a sustained 400 m run, a technical 15 ft rope climb, and high-skill inverted pressing. While bodyweight-only, the skill and fatigue interaction elevate difficulty. Managing breathing from the run while executing safe, repeatable handstand push-ups is challenging; failure or rope mishaps quickly derail pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Most of the 20 minutes is spent running repeated 400 m efforts. Athletes must maintain aerobic output and transition into skill work without extended rest between segments.
• Stamina (7/10): Accumulating many HSPU reps under fatigue taxes pressing stamina. Small but repeated rope climbs add pulling volume. Success hinges on steady, repeatable sets each round.
• Speed (5/10): Moderate emphasis on transitions and efficient kipping cycles. The 20-minute time domain tempers pure sprinting, favoring steady, sustainable pace.
• Flexibility (3/10): Requires solid shoulder flexion, wrist extension, and thoracic position for stable handstands, but not extreme mobility beyond competent overhead mechanics.
• Power (3/10): Limited explosive demand; kipping in HSPU provides brief power output, and rope climbs use short, cyclical pulls rather than maximal efforts.
• Strength (2/10): No external loads; demands are relative bodyweight strength for rope pulls and inverted pressing rather than maximal force production.

Movements

• Rope Climb
• Run
• Handstand Push-Up

Scaling Options

Scale to: 1 rope climb (12 ft) or 3–5 rope pulls • 300 m run • Max reps box pike HSPU or wall HSPU to 1–2 abmats; or 10–15 light DB push presses per round

Scaling Explanation

These keep the triplet structure, preserve round time, and match pressing skill/strength so athletes can accumulate sustainable reps under fatigue without stalling.

Intended Stimulus

Aim for repeatable rounds with a controlled aerobic run and smart, sustainable HSPU sets. You should feel steady but under pressure, keeping transitions tight. Shoulders and triceps get pumped while breathing stays elevated. Avoid failure on the wall; finish aerobically taxed with consistent round times rather than a big drop-off late.

Coach Insight

Pace the run just faster than conversational and hit the rope smooth, not rushed. On the wall, stop 2–3 reps shy of failure; consistent medium sets beat one giant burnout. If one tip matters: protect your HSPU—leave a rep in the tank every visit. Common mistakes: sprinting the first run, sloppy rope foot clamps, and opening with a max HSPU set.

Benchmark Notes

Benchmarks estimate total HSPU reps in 20 minutes. Most athletes complete 4–6 rounds, with the run consuming most time. Scores depend on sustainable HSPU sets after each run, not max-out attempts. Use these ranges to pick an opening target per round and adjust pace to keep rounds consistent.

Modality Profile

Two of the three movements are gymnastics (rope climb and HSPU), but the 400 m run dominates time each round. With no external loading, weightlifting is 0%. Overall, about half the session is monostructural running with the remainder spent on bodyweight skill work.

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