Workout Description

Why This Workout Is Very Hard

A short 8-minute window hides advanced skill and strength demands. Kipping handstand push-ups under the Open standard heavily tax pressing stamina and positioning, while cleans at 185/125 lb require repeated powerful lifts under fatigue. The ascending ladder amplifies shoulder fatigue and midline control, forcing smart pacing and high proficiency to keep moving.

Training Focus

This workout develops the following fitness attributes:

• Power (7/10): Each clean is an explosive effort from the floor to front rack. Repeating powerful singles under fatigue is central to fast scores, with aggressive hip extension and crisp turnover.
• Stamina (7/10): Ascending HSPU volume builds significant shoulder and triceps fatigue, while repeated cleans add cyclical fatigue. The workout rewards the ability to sustain pressing and bracing quality across growing sets under time pressure.
• Strength (6/10): Cleans at 185/125 lb demand solid leg drive and pulling strength, especially when done as quick singles. Handstand push-ups also require pressing strength and midline tension to meet the Open standard consistently.
• Speed (6/10): Early rounds favor fast transitions and quick HSPU sets. As fatigue sets in, speed depends on efficient singles on the bar and minimizing rest before getting back on the wall.
• Endurance (4/10): Only eight minutes with no monostructural work. Heart rate spikes and stays high, but breathing is secondary to strength-skill repeatability. Cardio capacity helps recovery between sets but is not the primary limiter.
• Flexibility (3/10): Requires adequate shoulder flexion and wrist mobility for stable handstand positions and a comfortable front rack. While not extreme, limited range will compromise efficiency and no-rep risk on HSPU.

Scaling Options

Scale to: Box Pike Handstand Push-Ups or Hand-Release Push-Ups • Cleans at 155/105 lb or 135/95 lb • Keep ladder but cap HSPU at 9 per round before increasing clean reps

Scaling Explanation

These options maintain the couplet’s pressing-to-lifting stimulus while adjusting skill, load, and volume so athletes can move continuously, hold standards, and stay in the intended intensity window.

Intended Stimulus

A fast, escalating shoulder burn paired with heavy, repeatable cleans. It should feel urgent but controlled—push early HSPU sets without hitting failure, then shift to disciplined clean singles. Breathing stays high, shoulders swell, and midline bracing becomes the limiter. Goal: continuous movement, minimal chalk/rest, and precise standards to avoid no-reps.

Coach Insight

Open with smooth, unbroken HSPU through 9–12, then use small sets or quick doubles to preserve press stamina. Cleans as fast singles with short, consistent rest. Biggest tip: stop before failure on HSPU—two breaths, then kick back up. No-reps cost more than resting. Avoid sloppy front-rack setup, soft elbows on lockout, and long chalk breaks. Standards first, then speed.

Benchmark Notes

Scores represent total reps achieved in 8 minutes. Mid-field athletes should reach 60–100 reps. Strong gymnasts with solid barbell strength push into the 120–160 range. Elite performances approach or exceed 180 reps by managing big HSPU sets and quick singles on cleans.

Modality Profile

Two modalities only: gymnastics (HSPU) and weightlifting (cleans). The gymnastic volume climbs quickly and usually consumes more time as sets grow, so gymnastics carries the larger share. Cleans remain frequent but are typically performed as controlled singles at moderate-to-heavy load.

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