Workout Description

Why This Workout Is Hard

Fifty handstand push-ups demand solid inverted pressing capacity and shoulder stamina, paired with 2,000 meters of running. The skill requirement (inversion, kipping coordination) elevates complexity beyond simple bodyweight work. Expect 12–18 minutes for most, with elites pushing near 11–12. The combination taxes aerobic capacity while repeatedly spiking shoulder fatigue.

Benchmark Times for Rosa

• Elite: <11:00
• Advanced: 12:00-13:00
• Intermediate: 14:00-15:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Five 400s build a strong aerobic demand. The runs are repeatable but accumulate fatigue, testing your ability to hold pace while recovering shoulders between inverted pressing bouts.
• Stamina (6/10): Fifty total HSPU require sustained shoulder and triceps endurance. Breaking sets smartly and minimizing rest under fatigue is key across five rounds.
• Speed (6/10): Quick kick-ups, tight HSPU sets, and efficient transitions plus steady 400s favor athletes who can move fast while maintaining control.
• Strength (4/10): No external load, but inverted pressing requires respectable relative upper-body strength to produce reps when heart rate is elevated.
• Flexibility (3/10): Adequate shoulder flexion and thoracic extension are needed for safe HSPU mechanics and a stable hollow position, though not extreme ranges.
• Power (3/10): Limited emphasis on explosive output. Efficient kipping provides some power, but the workout rewards control and repeatable pacing over maximal explosiveness.

Movements

• Run
• Handstand Push-Up

Scaling Options

Scale to: 10 Pike HSPU on a box + 400m Run • 8–10 HSPU to 1–2 AbMats + 400m Run • 10 Seated DB Strict Press (light) + 300m Run

Scaling Explanation

These options preserve the intended shoulder press volume and aerobic demand while matching each athlete’s skill and capacity to maintain quick, repeatable sets and steady pacing.

Intended Stimulus

A sustained aerobic push with repeatable shoulder interference. Hold a steady 400m pace you can replicate all five rounds. Manage HSPU in quick, confident sets with minimal rest to avoid failure. The finish should feel like a controlled grind, breathing hard, with shoulders burning but not blown up.

Coach Insight

Pace the runs at strong-but-sustainable—think repeatable 5K effort, not a sprint. Break HSPU early (6-4 or 5-5) to preserve quality. One tip: Only kick up when you’re confident you’ll finish the set—failed reps are costly. Avoid sprinting round one, letting the head crash on HSPU, or resting too long between sets.

Benchmark Notes

If you finish around 15 minutes, you’re right in the middle of the target range. Faster athletes hold unbroken or quick 6-4 HSPU sets and steady 400s. If you’re over 20 minutes, scale HSPU volume/standard or reduce the run distance to sustain pace.

Modality Profile

Two elements: running (monostructural) dominates the time domain, while handstand push-ups (gymnastics) spike intensity and shoulder fatigue. Expect roughly two-thirds of total time on the runs and one-third managing HSPU and transitions. No external loading is used.

Similar Workouts to Rosa

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

• Nicole (88% similar) - AMRAP in 20 minutes 400 meter Run Max Rep Pull-Ups...
• King Snatch (88% similar) - For time: 5 rounds: 5 Chest-to-Bar Pull-Ups 10 Power Snatches (95/65 lb) 15 calorie Assault Air Bike...
• Regionals 11.1 (88% similar) - For time: 1000 meter Run 30 Handstand Push-Ups 1000 meter Row...
• AGQ 22.3 (88% similar) - AMRAP in 10 minutes: 1 Rope Climb (15 ft) 2x50 foot Shuttle Runs Then 2 Rope Climbs (15 ft) 4x50 foo...
• Open 23.2A (88% similar) - AMRAP in 15 minutes: 5 Burpee Pull-Ups 10 Shuttle Runs (25 ft out, 25 ft back) *Add 10 shuttle runs ...
• Sisson (87% similar) - AMRAP in 20 minutes 1 Rope Climb (15 ft) 5 Burpees 200 meter Run Wear a weight vest (20/14 lb)...
• Row Cindy Row (87% similar) - AMRAP in 20 minutes: 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 Calorie Row...
• Bike Repeater (87% similar) - 10 Rounds for Time 440 meter Bike Sprint 1 Legless Rope Climb (15 ft)...

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