Workout Description
For time (15-minute cap):
3 rounds of:
10 Handstand Push-Ups
20 Toes-to-Bars
Then, 2 rounds of:
10 Strict Handstand Push-Ups
5 Rope Climbs (15 ft)
Then, 1 round of:
10 Chest-to-Wall Handstand Push-Ups
20 Muscle-Ups
Why This Workout Is Very Hard
High-skill gymnastics dominate from start to finish: kipping HSPU to strict and chest-to-wall variations, plus large sets of toes-to-bar, rope climbs, and 20 muscle-ups under fatigue. Upper-body stamina and grip are severely tested. While volume isn’t extreme, accumulated interference and skill demand push many athletes near the time cap.
Benchmark Times for Quarterfinals 24.3
- 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): Sustained upper-body muscular endurance is the limiter. Shoulders, lats, and core face repeated contractions across HSPU variants, TTB, rope climbs, and muscle-ups with minimal relief.
- Flexibility (5/10): Adequate shoulder flexion, thoracic mobility, and hip compression are needed for efficient HSPU positions and toes-to-bar kip mechanics.
- Speed (5/10): Quick but controlled sets and brisk transitions are rewarded. Pure sprinting is limited by skill quality and brief necessary breaks to preserve mechanics.
- Power (4/10): Explosiveness helps with dynamic hip pop on TTB and muscle-ups, and powerful pulls on rope climbs, but sustained control is more important than peak power.
- Endurance (4/10): Short-to-moderate time domain with no monostructural element. Breathing matters, but heart rate is secondary to managing breaks and transitions between high-skill sets under mounting fatigue.
- Strength (3/10): No heavy external loads, but strict handstand push-ups and chest-to-wall variations require significant pressing strength relative to bodyweight.
Scaling Options
Scale to: Pike or box HSPU → Strict DB press • Hanging knee raises/leg raises for TTB • Rope climbs to 10–12 ft or seated rope pulls • Muscle-ups to jumping muscle-ups or 6-8 chest-to-bar + 6-8 ring dips
Scaling Explanation
These options preserve pressing, midline compression, vertical pulling, and transition demands while reducing skill/strength to keep you moving and close to the intended time domain.
Intended Stimulus
A deliberate start that turns into a gritty upper-body grind. Early rounds should feel smooth and composed, then strict/C2W HSPU and rope climbs spike fatigue. Finish with manageable muscle-up sets under burning shoulders and taxed grip. The right scale lets you keep moving with short breaks, aiming to beat the cap.
Coach Insight
Open with strict rep limits: TTB in 2–3 sets, Kipping HSPU unbroken or 2 sets, fast transitions. Protect shoulders before the strict/C2W block.
Most important: predetermine set sizes for muscle-ups (e.g., 4-4-4-4-4) and stick to your rest.
Avoid no-reps on standards, death-grip on rope, and going to failure on pressing—leave 1–2 reps in reserve.
Benchmark Notes
Times descend from hitting the cap (L1) to elite finishes around 8 minutes (L9). If you’re near L5–L6, you should finish just under the cap while maintaining standards. Use these targets to assess pacing, transitions, and whether your scaling keeps you moving without long breaks.
Modality Profile
This is a pure gymnastics test: handstand push-up variants, toes-to-bar, rope climbs, and muscle-ups. No monostructural or external loading components appear, so time is spent entirely on bodyweight skill and stamina under fatigue.
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