Workout Description

Why This Workout Is Extremely Hard

For the average CrossFit athlete, Push Pull 2.0 is Extremely Hard because Freestanding Handstand Push-Up and Strict Handstand Push-Up meet a roughly 11:22 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. The Rx combination is realistically limited to elite athletes.

Benchmark Times for Push Pull 2.0

• Elite: <6:56
• Advanced: 8:53-10:16
• Intermediate: 11:42-13:04
• Beginner: >21:14

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): The 11:22 scoring window and 4 movements score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Flexibility (6/10): Handstand Push-Up and Strict Handstand Push-Up create a 0.6 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
• Stamina (4/10): The repeated work around Freestanding Handstand Push-Up and Strict Handstand Push-Up scores 0.4 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Strength (4/10): External loading and force demands score 0.4 for strength. The prescription reaches about 180 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Endurance (2/10): Push Pull 2.0 scores 0.2 for endurance because its 11:22 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Power (2/10): Freestanding Handstand Push-Up and Strict Handstand Push-Up drive a 0.2 power score through controlled force rather than maximal explosiveness. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.

Movements

• Handstand Push-Up
• Sled Pull
• Strict Handstand Push-Up
• Freestanding Handstand Push-Up

Scaling Options

Reduce Sled Pull to a load that permits crisp small sets without failed reps. Replace Handstand Push-Up with box pike handstand push-ups. Replace Strict Handstand Push-Up with box pike handstand push-ups.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain without prolonged failure. Preserve the primary challenge of Freestanding Handstand Push-Up and Strict Handstand Push-Up, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Push Pull 2.0 is intended as a moderate-duration test centered on Freestanding Handstand Push-Up and Strict Handstand Push-Up. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Freestanding Handstand Push-Up and Strict Handstand Push-Up before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

L5 is anchored near 13:04 for an average Rx athlete, allowing realistic set breaks and transitions around Freestanding Handstand Push-Up and Strict Handstand Push-Up. L10 targets 5:37 with deliberate pacing, near-unbroken skill work, and minimal transition loss.

Modality Profile

Counting each unique movement once, G includes Handstand Push-Up, Strict Handstand Push-Up, and Freestanding Handstand Push-Up; W includes Sled Pull. That produces G 70%, M 0%, and W 30%.

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