Workout Description

Why This Workout Is Very Hard

High skill strict handstand push-ups under fatigue (48 total) paired with 48 bar-facing burpees and 1,800 meters of running inside a tight 17-minute cap pushes capacity, pressing strength, and pacing. Most intermediate athletes will struggle with strict volume and transitions, while advanced athletes must manage small sets and steady runs to finish.

Benchmark Times for Regionals 17.1

• Elite: <13:00
• Advanced: 13:30-14:00
• Intermediate: 14:30-15:00
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Forty-eight strict HSPU and forty-eight burpees require sustained pressing and full-body repeatability with minimal rest, emphasizing muscular endurance across shoulders and trunk.
• Endurance (6/10): Two runs totaling 1,800 meters demand aerobic capacity and steady breathing under fatigue, but the effort is broken by high-skill gymnastics that limit pure cardio output.
• Speed (6/10): Transitions and quick sets matter, but strict HSPU inherently slow cycle rate; speed is earned with efficient movement and minimized breaks.
• Power (4/10): Burpees reward quick, snappy reps, yet overall output is moderated by strict HSPU tempo and pacing on the runs.
• Strength (4/10): No external load, but strict HSPU require solid relative pressing strength and midline control to maintain consistent sets under fatigue.
• Flexibility (3/10): Adequate shoulder mobility and wrist tolerance for handstand positions, plus hip flexion for burpees, but no extreme ROM standards.

Movements

• Run
• Bar-Facing Burpee
• Strict Handstand Push-Ups

Scaling Options

Scale to: 4 kipping HSPU • 4 pike HSPU on box (or 2-3 strict) • 4 seated DB strict presses (35/20) • Regular burpees instead of bar-facing • Runs to 800m/400m

Scaling Explanation

These options preserve pressing volume and movement pattern while matching intensity and keeping the workout’s flow and aerobic demand intact.

Intended Stimulus

Steady, controlled breathing on the runs, then disciplined, small unbroken sets of strict HSPU with smooth, fast burpees. The middle 12-round section should feel like a grind that rewards consistency. If you pace correctly, you’ll hit the final run with enough gas to finish strong without redlining early.

Coach Insight

Run at a pace that lets you start strict HSPU immediately—no walking to the wall. Keep HSPU in small, repeatable sets from the start. The one tip: Fast, efficient burpees—smooth down, step or hop with purpose, and turn quickly to face the bar. Common mistakes: Opening with big HSPU sets, sloppy burpee standards, and letting transitions eat time.

Benchmark Notes

Times range from hitting the 17-minute cap to finishing around 13 minutes for elite athletes. If you break strict HSPU early and jog the runs, expect to be near the cap. Smooth, small sets and purposeful running put you in the middle tiers.

Modality Profile

The workout mixes gymnastics (strict handstand push-ups and bar-facing burpees) with monostructural running. Most athletes will spend more time on the bodyweight gymnastics, especially managing strict HSPU sets, while the two runs deliver a significant but secondary aerobic contribution.

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These WODs similar to Regionals 17.1 share comparable training demands, time domains, and movement patterns.