Workout Description
For Time (Men's Rx):
12 Ring Handstand Push-Ups
15 Back Squats (225 lb)
20 Burpees
9 Ring Handstand Push-Ups
18 Front Squats (205 lb)
20 Burpees
6 Ring Handstand Push-Ups
21 Overhead Squats (185 lb)
20 Burpees
(Time Cap: 16 minutes)
Why This Workout Is Very Hard
High-skill ring handstand push-ups paired with heavy barbell squats (back, front, overhead) and 60 total burpees create a potent mix of skill, strength, and conditioning. The short 16-minute cap demands aggressive pacing without redlining. Athletes need advanced pressing strength, midline stability, mobility (especially for overhead squats), and the ability to move heavy loads under fatigue.
Benchmark Times for The Separator
- Elite: <10:00
- Advanced: 10:45-11:30
- Intermediate: 12:15-13:00
- Beginner: >16:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps under fatigue (heavy squats, ring HSPU, and burpees) require the ability to repeatedly produce submaximal efforts across multiple muscle groups.
- Strength (7/10): Loads are heavy relative to bodyweight and must be moved for moderate sets under fatigue, testing leg and midline strength rather than one-rep max ability.
- Flexibility (6/10): Overhead squats at 185 lb demand strong shoulder, thoracic, and hip mobility while maintaining braced positions during fatigue.
- Endurance (6/10): Work duration is mid-range and includes sustained burpees plus cumulative fatigue from squats, demanding steady breathing and aerobic support without being a pure cardio piece.
- Power (5/10): Burpees and aggressive barbell sets reward pop and drive, but most work is controlled rather than ballistic, especially as fatigue accumulates.
- Speed (4/10): Heavier barbells and technical HSPU limit pure cycling speed; smart breaks and quick transitions matter more than sprinting any single segment.
Movements
- Back Squat
- Front Squat
- Overhead Squat
- Burpee
- Ring Handstand Push-Up
Scaling Options
Scale to: Kipping HSPU on floor + 185/165/135 lb squats • Box pike HSPU + 155/135/95 lb squats • Seated DB strict press (2x35/25) + 115/95/75 lb squats; reduce burpees to 15 each set as needed
Scaling Explanation
These options lower skill and loading while preserving the push/leg-taxing stimulus and steady pacing, allowing athletes to keep moving and finish near the intended time domain.
Intended Stimulus
A grindy, high-skill strength endurance test. Athletes should keep heart rate controlled through burpees, then chip deliberate sets on the barbell without failed reps. Ring HSPU should be crisp, with small, sustainable sets to avoid blow-ups. The best efforts hover near uncomfortable but repeatable pacing across all three sections.
Coach Insight
Open with conservative HSPU sets (e.g., 4s/3s/2s) to keep triceps fresh. Approach barbell sets with preplanned breaks: 8-7, 7-6-5, then smart triples/doubles for OHS.
The one tip: Don’t fail reps—especially HSPU and OHS. Small, quick sets beat long rest.
Avoid sprinting early burpees and sloppy rack transitions. Set the rack height and clips so you can get under the bar immediately.
Benchmark Notes
Use the levels to gauge pacing and scaling. If your projected time exceeds 16 minutes, reduce load or skill to finish near the middle tiers. Advanced athletes should finish around 10–13 minutes; newer athletes may use lighter loads and simpler HSPU variations to stay moving.
Modality Profile
Most time is spent moving a loaded barbell across three squat variations, with sizable fatigue from 60 burpees and 27 ring HSPU. While rep count favors gymnastics, the heavy squats dominate time and effort, yielding a slight weightlifting bias.
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