Workout Description

Why This Workout Is Very Hard

Short time cap, heavy dumbbells on a high box, and 30 deficit handstand push-ups create a high-skill, high-power sprint with significant shoulder stamina demands. The bike front-loads fatigue, making strict positioning and kipping efficiency critical. Volume is modest but intensity and skill requirements are high; only advanced athletes finish well under the cap.

Benchmark Times for Regionals 18.6

• Elite: <3:00
• Advanced: 3:30-4:00
• Intermediate: 4:30-5:00
• Beginner: >7:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Transitions and quick cycling are crucial in a 7-minute cap. Efficient reps, short rests, and decisive set breaks separate finishers from capped athletes.
• Stamina (7/10): Shoulder and hip stamina drive success: heavy step-overs and deficit HSPU require repeated submax efforts with minimal rest. Those who manage small breaks and steady cadence perform best.
• Strength (6/10): No max lifts, but relative strength matters. Heavy dumbbells on a tall box and pressing through a deficit require solid midline and overhead strength, especially under fatigue.
• Endurance (5/10): A brief monostructural effort (30 cals) opens the workout, but the event is too short to be endurance-dominant. Cardio helps you recover between movements and maintain a hard pace without redlining early.
• Power (5/10): A fast bike start and powerful kip in HSPU help, but the workout rewards sustained output more than pure explosiveness. Power sets the tone; stamina finishes it.
• Flexibility (4/10): Adequate shoulder flexion, wrist tolerance, and thoracic extension are needed for efficient, safe deficit HSPU. Hip mobility helps maintain upright torso on loaded step-overs.

Movements

• Air Bike
• Deficit Handstand Push-Up
• Dumbbell Box Step Over

Scaling Options

Scale to: 20–25 cal bike • DBs 2x35/25 lb and/or box 20/16 in • Reduce HSPU deficit (2/1 in), then to level kipping HSPU, box pike HSPU, or strict push-ups

Scaling Explanation

These options preserve the sprint stimulus and movement patterns by adjusting load, height, and pressing difficulty so athletes keep moving and finish near the intended time window.

Intended Stimulus

A fast, aggressive sprint with controlled breathing. The bike should be hard but not a blow-up—arrive at the dumbbells ready to move. Step-overs are steady, with tight bracing and minimal pauses. Finish on the wall with confident, well-planned HSPU sets that flirt with failure but don’t cross it. Aim for 4–6 minutes for advanced athletes.

Coach Insight

Open hard but sustainable on the bike—think 85–90% so you step off composed. Your money tip: pick a step-over cadence and do not stop; mini-pauses on top are fine, but keep moving. Avoid two errors: rushing to the wall blown up from the bike, and overreaching your first HSPU set. Quick sets with short, honest rests beat one giant crash.

Benchmark Notes

Times range from just making the cap (7:00) to elite finishes under 3:00. Hitting 5:00 (L5) requires a hard but sustainable bike, unbroken or near-unbroken step-overs, and 2–3 efficient sets on deficit HSPU. Use these tiers to pace the opening bike and choose break strategies.

Modality Profile

Time is split between a short bike effort (monostructural) and two high-demand movements: loaded step-overs (weightlifting) and deficit HSPU (gymnastics). Expect roughly one-third on the bike and the remainder split between step-overs and pressing, with slight bias toward weighted and gymnastic work.

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If you enjoy Regionals 18.6, you might also like these similar CrossFit WODs:

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These WODs similar to Regionals 18.6 share comparable training demands, time domains, and movement patterns.