Workout Description

Why This Workout Is Very Hard

This couplet combines two strict gymnastics movements in an inverse ladder format, creating significant muscle fatigue with no opportunity for recovery. The strict chest-to-bar pull-ups tax the lats and grip while strict HSPUs hit the shoulders and triceps. As one movement increases in volume, the other decreases, but the shoulders never get relief. Most CrossFitters will need to break these into singles early.

Benchmark Times for Push Pull

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of strict upper body pushing and pulling creates significant local muscular endurance demands in shoulders, back, and arms.
• Flexibility (8/10): Handstand push-ups demand significant shoulder mobility, while chest-to-bar requires good thoracic extension and shoulder flexibility.
• Strength (7/10): Strict chest-to-bar pull-ups and handstand push-ups require significant relative strength, especially as fatigue accumulates throughout the workout.
• Endurance (4/10): While the workout has volume, the strict nature of movements requires rest between sets, limiting sustained cardiovascular demand compared to kipping versions.
• Speed (3/10): The strict nature of movements necessitates measured pacing and likely natural rest periods between sets.
• Power (1/10): Strict movements are performed under control with minimal explosive components, focusing on strength-endurance rather than power production.

Movements

• Chest-to-Bar Pull-Up
• Handstand Push-Up

Scaling Options

Pull-up options: Strict pull-ups with chin over bar, negative pull-ups (3-5 second descent), ring rows at steep angle. HSPU options: Pike push-ups on box, strict press, wall walks, DB press. Volume options: 8-7-6-5-4-3-2-1 for pull-ups, 1-2-3-4-5-6-7-8 for HSPU substitute. Time cap at 20 minutes. Consider reducing total volume by starting at 8 or 6 reps for very deconditioned athletes.

Scaling Explanation

Scale if unable to perform 3+ strict chest-to-bar pull-ups when fresh or 2+ strict HSPU. Focus on maintaining strict form over speed - this is not meant to be a sprint workout. Athletes should be able to complete within 20 minutes while keeping rest periods under 60 seconds. Primary goal is quality reps with full range of motion. Scale to preserve intended stimulus of upper body strength-endurance rather than converting to metabolic conditioning workout.

Intended Stimulus

Moderate-length (12-20 min) upper body strength-endurance workout focusing on strict pulling and pushing capacity. Primary energy system is glycolytic with oxidative component. Main challenge is maintaining strict form under accumulating upper body fatigue while managing opposing rep schemes (descending vs ascending).

Coach Insight

Break pull-ups into small sets early (sets of 2-3) to preserve strict form. HSPU volume increases as pull-ups decrease - this is intentional programming. Rest between movements rather than mid-set. Watch for shoulder fatigue affecting HSPU lockout. Consider alternating movements each round rather than completing all pull-ups first. Key technique points: full lockout on HSPU, chest must touch bar on pull-ups, maintain hollow body position throughout.

Benchmark Notes

This workout combines strict chest-to-bar pull-ups (CTB) and strict handstand push-ups (HSPU) in a descending/ascending ladder format. Total volume: 55 CTB + 55 HSPU = 110 reps. Using Amanda (9-7-5 muscle-ups + snatch) as closest anchor since it's a similar gymnastics-heavy descending rep scheme, but adjusting for: 1. Higher total volume (110 vs 42 reps) 2. Strict movements vs kipping 3. Less transition time (no barbell work) Breakdown for elite (L10) male: - CTB: 2.5s/rep when fresh, scaling to 4s/rep at end due to fatigue - HSPU: 3s/rep fresh to 5s/rep fatigued - Transitions: 3-5s between movements - Set breaks: Required for both movements, especially later rounds Round estimates (including transitions): 10/1: 45s (larger sets possible) 9/2: 42s (starting to break sets) 8/3: 40s (consistent breaks needed) 7/4: 38s (fatigue building) 6/5: 36s (smaller sets required) 5/6: 35s (maintaining smaller sets) 4/7: 33s (very broken sets) 3/8: 31s (singles becoming common) 2/9: 30s (mostly singles) 1/10: 28s (final push) Total: ~360s (6:00) for elite males Females typically need 15-25% more time on strict gymnastics movements due to relative upper body strength requirements. Final targets: Male L10: 300s (5:00) Male L5: 540s (9:00) Male L1: 900s (15:00) Female L10: 420s (7:00) Female L5: 660s (11:00) Female L1: 1020s (17:00)

Modality Profile

Both movements (Chest-to-Bar Pull-Up and Handstand Push-Up) are pure gymnastics/bodyweight movements, requiring no external load or cyclical cardio. Since all movements fall into the gymnastics category, the workout is 100% gymnastics.

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