Workout Description

Why This Workout Is Medium

The workout features moderate loading (135/95 lb) with achievable rep schemes, combined with skill-based gymnastics (HSPU) and coordination work (DU). Total volume is ~185 reps with descending DU and ascending HSPU creating a balanced challenge. The squat clean weight is manageable for intermediate athletes, and HSPU volume (47 total) is demanding but not extreme.

Benchmark Times for Vertical Horizon

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:30-11:00
• Beginner: >19:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Shoulders must repeatedly perform under fatigue across both pressing and pulling patterns; high muscular endurance demand
• Power (7/10): Squat cleans demand explosive hip extension; HSPU kipping requires power generation
• Endurance (6/10): 12-18 minute sustained effort with consistent output required across varied movements
• Strength (6/10): Moderate barbell loading and bodyweight pressing require solid strength base without maximal loads
• Flexibility (5/10): Full squat depth on cleans and overhead position for HSPU require adequate mobility
• Speed (5/10): Double unders require coordination and quickness; barbell cycling rewards speed under control

Movements

• Squat Clean
• Handstand Push-Up

Scaling Options

Reduce squat clean weight to 95/65 lb. Scale HSPU to pike push-ups on a box or DB strict press. Scale double unders to 2:1 single unders or 1:1 double under attempts with singles mixed in.

Scaling Explanation

Lighter barbell allows athletes to maintain cycling capacity through all sets. HSPU scaling preserves vertical pressing under fatigue while building toward the full movement. DU modifications keep the metabolic demand present without derailing the workout.

Intended Stimulus

A mixed-modal grind emphasizing sustained engine capacity with technical demands. Athletes must manage shoulder fatigue across both squat cleans and HSPU while maintaining coordination for double unders. The front-loaded DU volume allows a fast start, the middle section demands controlled pacing through barbell work, and the ascending HSPU finish creates a mental and physical test when fatigued.

Coach Insight

Start hot on that opening 50 DU—these should feel almost easy. The first set of 15 squat cleans is your biggest barbell set; break early at 8-7 or 9-6 to preserve shoulders. Through the middle, focus on steady singles or small sets on cleans while keeping HSPU sets manageable (6-6, 5-4-3). Save your best effort for the final 20 HSPU—this is where the workout is won or lost. Your shoulders will be screaming; plan to break into sets of 5 maximum. Keep your core tight on cleans to protect positioning for the pressing that follows.

Benchmark Notes

Level 10 (sub-6:00) represents elite athletes who can cycle squat cleans efficiently, perform large sets of strict/kipping HSPU, and execute flawless double unders. Level 5-6 (9:30-11:00) reflects intermediate athletes managing moderate breaks. Level 1 (19:00+) accounts for athletes struggling with skill elements or requiring significant rest between movements. The 185 total reps with moderate complexity supports this range.

Modality Profile

Gymnastics dominates with 47 HSPU requiring significant pressing strength and skill. Weightlifting is prominent with 29 squat cleans at moderate load demanding full-body power. The metabolic/monostructural component comes from 110 double unders providing conditioning between strength efforts.