Workout Description

Why This Workout Is Very Hard

Elite skills stacked under fatigue with heavy-to-moderate barbell cycling and advanced gymnastics. The initial 225/155 front squats demand real strength, then handstand walks, ring muscle-ups, and chest-to-wall HSPU test high-skill pressing and midline control. Volume is moderate, but complexity and load make this a demanding qualifier-style test within a tight 15-minute cap.

Benchmark Times for Quarterfinals 23.1

• Elite: <8:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated shoulder and midline demand through HSW, MU, and HSPU plus three barbell sets builds local muscular endurance under fatigue.
• Strength (7/10): Opening 225/155 front squats require significant leg and core strength, and strict pressing strength is taxed in the HSPU segment.
• Flexibility (6/10): Front-rack mobility and overhead shoulder flexion for handstand skills are essential. Limited positions will slow transitions and increase no-reps.
• Power (5/10): Front squat cycling benefits from powerful leg drive, but most output is controlled rather than maximal explosive efforts.
• Speed (5/10): Quick transitions and efficient barbell cycling help, but deliberate, quality reps on high-skill gymnastics cap pure speed.
• Endurance (5/10): 15-minute window with no monostructural work; breathing matters but the limiter is skill strength and short sets rather than long, continuous cardio.

Scaling Options

Scale to: FS 185/125-155/105-115/75; HSW to 25-ft bear crawl or 5 wall walks/100-ft DBOH carry; MU to 30 C2B Pull-Ups + 30 Dips; C2W HSPU to kipping HSPU or box pike HSPU or DB strict press

Scaling Explanation

These options maintain the workout’s push-pull balance and skill intent while adjusting loading and gymnastics complexity so athletes can keep moving with minimal failures.

Intended Stimulus

A high-skill grinder. The barbell should be challenging but cycled in 1-2 quick sets per bar. Handstand walking should be confident and efficient across 25-ft sections. Muscle-ups and chest-to-wall HSPU should be managed with small, sustainable sets to avoid failure. Breathing stays controlled while movement quality and smart breaks drive the pace.

Coach Insight

Pace the strength. Break front squats before you must, then move immediately to the next station. On gymnastics, pick repeatable sets from the start (e.g., 3-3-3 MU or fast singles). Big tip: Strict time caps per rest—10 seconds max—then go. Avoid failing reps on MU/HSPU and wasting time with long chalk breaks or re-walks from no-reps.

Benchmark Notes

Scores are time to finish. L1 nears the cap, while L5 should finish around 13 minutes if gymnastics are steady. Advanced athletes who cycle the barbell well and minimize breaks on MU/HSPU can push under 10 minutes. Missed reps or long chalk breaks will push athletes toward the cap.

Modality Profile

This test is predominantly gymnastics: handstand walking, muscle-ups, and chest-to-wall HSPU drive time and difficulty. Weightlifting is significant through three front squat sets at descending loads. No monostructural elements are present, keeping the focus on high-skill bodyweight control under barbell fatigue.

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