Workout Description
For time:
Men:
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
Women:
15 Back Squats (165 lb)
20 Burpees
6 Ring Handstand Push-Ups
18 Front Squats (145 lb)
20 Burpees
4 Ring Handstand Push-Ups
21 Overhead Squats (125 lb)
20 Burpees
2 Ring Handstand Push-Ups
Time cap: 16 minutes
Why This Workout Is Extremely Hard
Competition-standard Ring Handstand Push-Ups are paired with high-volume heavy Back, Front, and Overhead Squats plus 60 Burpees inside 16 minutes.
Benchmark Times for The Separator
- Elite: <12:00
- Advanced: 14:00-16:00
- Intermediate: 2:10-1:50
- Beginner: >0:20
Training Focus
This workout develops the following fitness attributes:
- Strength (10/10): Strength reflects the absolute force and loading requirement of Ring Handstand Push-Ups, heavy squats, and Burpees.
- Stamina (9/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in Ring Handstand Push-Ups, heavy squats, and Burpees.
- Flexibility (8/10): Flexibility reflects the usable range of motion needed to perform Ring Handstand Push-Ups, heavy squats, and Burpees safely and efficiently.
- Power (6/10): Power reflects the need for forceful, fast contractions while completing Ring Handstand Push-Ups, heavy squats, and Burpees.
- Speed (4/10): Speed reflects cycle rate, transitions, and the value of moving quickly through Ring Handstand Push-Ups, heavy squats, and Burpees.
- Endurance (4/10): Endurance reflects the sustained breathing and cardiovascular demand of Ring Handstand Push-Ups, heavy squats, and Burpees.
Movements
- Ring Handstand Push-Up
- Back Squat
- Burpee
- Front Squat
- Overhead Squat
Scaling Options
Scale Ring Handstand Push-Ups to an appropriate deficit or wall variation and reduce squat loads while preserving the official sex-specific order and 16-minute target.
Scaling Explanation
The event is designed to expose pressing and squat-position weaknesses under fatigue. Scaling both constraints preserves the changing squat stimulus and repeated burpee interruption.
Intended Stimulus
A heavy, technical chipper where composure matters. Ring Handstand Push-Ups should be managed before failure, squat sets deliberate, and burpees used to keep moving rather than recover completely.
Coach Insight
Break the first gymnastics set early and respect the changing squat positions. Use quick singles or small squat sets if needed, but avoid missed reps at the wall or unstable overhead squats.
Benchmark Notes
The sex-specific events contain 141 men's reps and 126 women's reps. L1-L7 rank capped progress at official station landmarks. Finishers begin at L8; L10 is 12:00 or faster for men and 13:00 or faster for women.
Modality Profile
Ring Handstand Push-Ups and Burpees create the larger gymnastics share; three heavy squat variations supply the weightlifting component.
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