Workout Description

Why This Workout Is Very Hard

High-skill, deficit handstand push-ups paired with moderate-load dumbbell hang squat cleans create significant shoulder fatigue and midline demand. The 12-round volume (192 total reps) and balance requirements on the dumbbells push most athletes into the 22–35 minute range. It’s a gritty stamina test requiring strict pacing, strong pressing capacity, and consistent squat mechanics under fatigue.

Benchmark Times for Nick

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 26:00-28:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition pressing and squatting challenge local muscular endurance in shoulders, triceps, quads, and grip across 12 consistent rounds.
• Speed (6/10): Efficient cycling and quick transitions reward speed, but pacing is controlled to avoid early failure on the HSPU.
• Power (5/10): Hip extension on hang squat cleans benefits from crisp, explosive pulls, though the workout is more grind than maximal power.
• Endurance (5/10): No monostructural work, but 20–30 minutes of continuous effort taxes aerobic capacity through steady cycling and short rests between rounds.
• Strength (4/10): Loads are moderate; strength shows up in maintaining positions and pressing out deficit HSPU as fatigue accumulates.
• Flexibility (4/10): Adequate shoulder flexion and a deep squat are needed; no extreme ranges, but limited mobility will slow cycle time and quality.

Scaling Options

Scale to: 2x35/25 lb + HSPU to 1–2 abmats • Pike HSPU on a box (hips stacked) + 2x35/25 lb cleans • Strict push-ups (12 reps) + 2x25/15 lb cleans

Scaling Explanation

These options preserve pressing stamina, midline demand, and squat volume while adjusting skill and load so athletes keep moving with minimal failure.

Intended Stimulus

Steady, high-tension stamina. You should feel shoulder and midline fatigue from the deficit HSPU and legs burning from the squat cleans, but still be able to keep rounds moving with minimal rest. Aim for consistent sets (unbroken or with one quick break) and smooth transitions so intensity stays high without redlining.

Coach Insight

Open at a sustainable pace: first 3–4 rounds should feel controlled, not frantic. If you’re questioning your HSPU by round 5, you went too hot. The one tip: protect your HSPU—break early before you fail; singles are fine if they’re quick. Common mistakes: death-gripping the dumbbells, crashing the bottom of the squat, and pushing to failure on HSPU. Breathe every rep.

Benchmark Notes

Times are listed from slowest to fastest in seconds. If you’re around 28 minutes (1680 sec), you’re at a solid intermediate level. Faster than 24 minutes is advanced; sub-22 is elite. If you exceed the cap, note total reps completed. Aim for consistent rounds of roughly 90–140 seconds.

Modality Profile

Two movements only: deficit handstand push-ups (gymnastics) and dumbbell hang squat cleans (weightlifting). Time spent tends to favor the cleans due to setup, squatting depth, and cycling, with the HSPU adding technical stops and shoulder fatigue.

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