Workout Description

Why This Workout Is Very Hard

This workout stacks multiple limiting factors across 5 rounds: HSPUs demand shoulder strength that's then taxed by squat cleans (135/95 is heavy barbell cycling requiring technique under fatigue), followed by 20 box jumps hammering the legs, then 40 double-unders requiring coordination when winded. The cumulative shoulder, leg, and cardiovascular fatigue compounds each round. Estimated 20-30+ minutes for average athletes, with HSPUs and squat cleans forcing significant breaks by rounds 3-5.

Benchmark Times for Vincent Brunton

• Elite: <9:00
• Advanced: 10:30-12:15
• Intermediate: 14:15-16:30
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High cumulative volume across 5 rounds — 25 HSPUs, 50 squat cleans, 100 box jumps, and 200 double-unders — taxes muscular endurance in shoulders, legs, and calves extensively.
• Power (8/10): Squat cleans are inherently explosive, box jumps require maximal lower-body power output, and double-unders demand fast, rhythmic power. Power is a primary stimulus throughout every round.
• Endurance (7/10): Five rounds of mixed modalities with continuous movement creates significant cardiovascular demand. The combination of gymnastics, weightlifting, and conditioning keeps heart rate elevated throughout the workout.
• Strength (6/10): Squat cleans at 135/95 lb require meaningful strength to cycle repeatedly, and handstand push-ups demand significant pressing strength, especially as fatigue accumulates across rounds.
• Flexibility (6/10): Squat cleans demand thorough hip, ankle, and thoracic mobility. Handstand push-ups require shoulder flexibility and overhead positioning, making this workout moderately demanding on range of motion.
• Speed (6/10): Timed format incentivizes fast transitions and efficient cycling of all movements. Double-under speed and clean cycling rate significantly impact overall finish time across all five rounds.

Movements

• Squat Clean
• Box Jump
• Handstand Push-Up
• Double-Under

Scaling Options

HSPUs: Scale to pike push-ups, box pike push-ups (feet elevated on a box), or strict dumbbell press (2x35/25 lb) for 5-8 reps. Squat Cleans: Reduce load to 95/65 lb for athletes still building barbell cycling efficiency, or 75/55 lb for newer athletes. Substitute power cleans if squat mechanics break down under fatigue. Box Jumps: Reduce box height to 20/16 in, or substitute step-ups for athletes with knee concerns or poor landing mechanics. Volume reduction: Consider 3-4 rounds for newer athletes or those with significant skill gaps. Double-Unders: Sub 60 single-unders or 30 attempts at double-unders for athletes still developing the skill. Avoid spending more than 2-3 minutes on jump rope per round.

Scaling Explanation

Scale if you cannot perform at least 3 strict HSPUs or 5 kipping HSPUs unbroken when fresh — grinding through failed reps destroys your shoulders and your time. Scale the squat clean if you cannot cycle 5 reps in under 90 seconds at Rx weight with solid mechanics — a rounded back or early arm pull under fatigue is a red flag. The goal is to keep each round under 5-6 minutes and finish the workout in the 20-30 minute window. If you're projected to go beyond 35 minutes, reduce rounds to 3-4 or scale at least two movements. Prioritize technique over load on the cleans — a power clean at lighter weight done well is far more valuable than a ugly squat clean that risks your lower back. Intensity is the goal, but not at the expense of movement quality across five rounds.

Intended Stimulus

This is a moderate-to-long time domain workout targeting 20-35 minutes of sustained effort. It demands a hard, sustained engine — not a sprint, but never comfortable. The combination of gymnastics skill, heavy barbell cycling, explosive jumping, and jump rope coordination creates a full-body conditioning test that challenges your ability to manage fatigue across four very different movement patterns. The primary challenge is pacing and skill maintenance under accumulated fatigue — especially keeping squat clean mechanics intact as the rounds stack up.

Coach Insight

The squat cleans are the anchor of this workout — treat them as your pacing governor. At 135/95 lb, these will be the most taxing movement and where most athletes blow up early. Plan to break them from round one: sets of 3-2 or 2-2-1 are smarter than grinding through touch-and-go sets that crush your legs for box jumps. For HSPUs, use a controlled kip and avoid going to failure — break into 3-2 or even singles if needed to protect your shoulders for later rounds. Box jumps should be steady and rhythmic; step down between reps to protect your Achilles and conserve energy — this is not the place to rebound jump unless you're very well-conditioned. Double-unders should be your 'rest' — find a smooth, relaxed rhythm and avoid frantic spinning. Common mistakes: going unbroken on cleans in round one and dying by round three, rushing HSPUs and hitting a wall, and treating box jumps as a sprint when they should be a controlled reset. Transition quickly between movements — every second of standing around adds up over five rounds.

Benchmark Notes

Five rounds of 5 handstand push-ups, 10 squat cleans at 135/95 lb, 20 box jumps and 40 double-unders. L5 (16:30-19:15) takes about 3:50 a round. L10 (under 9 min) holds about 1:45 a round.

Modality Profile

4 movements total: Handstand Push-Up (G), Box Jump (G), Double-Under (G) = 3 Gymnastics movements; Squat Clean (W) = 1 Weightlifting movement. 3/4 = 75% G, 1/4 = 25% W, 0% M.

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