Workout Description

Why This Workout Is Hard

The monostructural volume (2,000 meters total) is moderate, but 30 handstand push-ups create a high-skill bottleneck that taxes shoulder and midline stamina. Most intermediate athletes will finish near 9–13 minutes, with pacing and gymnastic proficiency dictating outcomes. The 15-minute cap keeps intensity high, rewarding efficient HSPU mechanics and aerobic control.

Benchmark Times for Regionals 11.1

• Elite: <8:00
• Advanced: 8:30-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Two 1000m cardio efforts dominate the clock. Athletes must hold strong aerobic power without overreaching before the row, keeping breathing and cadence steady while transitioning efficiently between modalities.
• Speed (6/10): Pacing matters across all three segments. Athletes who transition quickly and hold near-threshold splits will outpace those who sprint early and fade before the row.
• Stamina (6/10): Thirty handstand push-ups challenge shoulder and triceps endurance. Set management, rest discipline, and midline stability determine whether athletes move smoothly or stall under accumulating fatigue.
• Flexibility (3/10): Adequate shoulder flexion, wrist extension, and thoracic extension support strong HSPU positions. Lower-body mobility needs are basic for running and rowing posture.
• Power (3/10): Limited explosive demands outside of fast start/finish surges. The work is mostly steady, with brief power outputs when kicking up and cycling efficient HSPU reps.
• Strength (2/10): No external load is used. Strength shows up mainly as bodyweight pressing capacity to perform strict or kipping HSPU efficiently under fatigue.

Movements

• Run
• Handstand Push-Up
• Row

Scaling Options

Scale to: 1000m Run, 20 Kipping HSPU, 1000m Row • 800m Run, 20 Pike Push-Ups (feet on box), 800m Row • 800m Run, 30 DB Strict Press (35/20 lb), 800m Row

Scaling Explanation

These options preserve the triplet and time domain while lowering skill or volume so athletes maintain steady pacing and shoulder stamina without hitting failure.

Intended Stimulus

A threshold triplet: controlled but assertive 1k run, composed and efficient sets on HSPU, and a hard, sustainable 1k row to the finish. It should feel aerobic with a sharp upper-body stamina demand. Avoid redlining before the HSPU so you can finish the row with a strong, consistent pace.

Coach Insight

Run at a pace you could hold for 2–3k, not a sprint. Break HSPU before you fail. Row hard but steady. The one tip: Never go to failure on HSPU—small planned breaks are faster than long rests. Common mistakes: Overcooking the run, opening HSPU too big, and fly-and-die rowing. Transition quickly but breathe.

Benchmark Notes

Times range from finishing right at the 15:00 cap (L1) to elite efforts near 8:00 (L9). HSPU ability drives separation: faster athletes run/row at threshold and manage 1–3 quick HSPU sets. Use these targets to pick a sustainable yet assertive pace.

Modality Profile

Two of the three movements are monostructural and will consume most of the workout time. The handstand push-ups represent the gymnastic component and are the primary skill bottleneck. No external weightlifting is involved in this event.

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