Workout Description
For time:
50 Dumbbell Walking Lunges (2x50/35 lb)
30 Handstand Push-Ups
40 Dumbbell Front Rack Walking Lunges (2x50/35 lb)
20 Deficit Handstand Push-Ups (3.5/2 in)
30 Dumbbell Overhead Walking Lunges (2x50/35 lb)
10 Strict Handstand Push-Ups
Time cap: 15 minutes
Why This Workout Is Very Hard
High-skill inverted pressing accumulates 60 total HSPU reps, including deficit and strict. Lunges with two 50/35 lb dumbbells progress to an overhead position, demanding midline stability and shoulder stamina. Fatigue compounds across modalities, and no monostructural relief exists. Athletes need solid upside-down capacity, overhead mobility, and lunge mechanics to finish under the 15-minute cap.
Benchmark Times for Quarterfinals 22.1
- Elite: <8:00
- Advanced: 9:00-10:00
- Intermediate: 11:00-12:00
- Beginner: >15:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Large total reps under tension and repeated shoulder pressing tax muscular endurance. Success hinges on managing sets and maintaining consistent lunge cadence deep into fatigue.
- Flexibility (6/10): Overhead and front rack positions require solid shoulder flexion, thoracic extension, and hip opening for long steps. Handstand mechanics demand full range to the floor or deficit safely.
- Speed (5/10): Speed comes from disciplined rhythm and quick transitions without sacrificing standards. Efficient set management on HSPU and steady stepping pace determine overall time.
- Strength (5/10): Loads are moderate but challenging, particularly double-dumbbell overhead. Upper-body strength influences deficit and strict HSPU quality, especially under accumulated fatigue.
- Endurance (4/10): No monostructural pieces; breathing load stems from sustained carries and inverted pressing. Expect a steady-high heart rate across 10–15 minutes with limited chances to down-regulate between movements.
- Power (3/10): Movements are controlled and positional rather than explosive. Power shows in crisp kick-ups, stable lockouts, and efficient step-throughs, not in maximal velocity efforts.
Movements
- Front Rack Walking Lunge
- Strict Handstand Push-Up
- Overhead Walking Lunge
- Dumbbell Walking Lunge
- Deficit Handstand Push-Up
- Handstand Push-Up
Scaling Options
Scale to: 2x35/20 lb DBs with HSPU 20-12-6 kipping and front rack for all lunges • 2x20/15 lb DBs with box pike push-ups for all HSPU and single-DB overhead lunges • Single-DB suitcase lunges, 0–1 in deficit, strict to seated DB presses
Scaling Explanation
These options reduce load and skill while preserving unilateral lunging volume and pressing stamina so athletes maintain steady movement and the intended stimulus.
Intended Stimulus
A steady grind with deliberate pacing. You should feel shoulders and midline steadily taxed, not blown up in the first segment. Aim for consistent lunge steps and small, planned HSPU sets that avoid failure. Breathing stays elevated, but movement quality and positions remain crisp to pass standards under fatigue.
Coach Insight
Open with unbroken or near-unbroken first lunges, then small, fast HSPU sets (e.g., 5s) with short rests. Save the kick for the final strict reps.
The one tip: never go to failure on HSPU. Break early and often.
Common mistakes: sloppy overhead position on lunges, rushing transitions without a plan, and letting HSPU standards slip under fatigue.
Benchmark Notes
Use the time benchmarks to gauge pacing and breaks. If you’re near the cap, manage small sets on HSPU and steady lunge steps. Mid-tier athletes should aim around 12 minutes. Elite athletes can minimize breaks and maintain overhead control to finish near 8–9 minutes.
Modality Profile
This is a mixed gymnastics and weightlifting chipper. The majority of time is spent carrying and stabilizing dumbbells in varying positions, while significant inverted pressing volume drives the gymnastics portion. There’s no monostructural element, so athletes cycle between weighted steps and handstand work throughout.
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