Workout Description

Why This Workout Is Hard

This workout combines three high-skill movements in continuous AMRAP format with no built-in rest. Strict HSPU require significant upper body strength and shoulder stability, pistols demand unilateral leg strength and mobility, while K2E tax grip and core. The 14-minute duration creates substantial fatigue accumulation across multiple movement patterns. Most average CrossFitters will need to scale at least one movement, and the skill demands under fatigue make this challenging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demands from strict HSPU taxing shoulders, K2E challenging core stamina, and pistols requiring sustained leg strength.
• Flexibility (8/10): Handstand position requires excellent shoulder mobility, K2E demands hip flexion and lat flexibility, pistols need ankle and hip mobility.
• Endurance (7/10): A 14-minute AMRAP creates significant cardiovascular demand as athletes maintain continuous output across challenging bodyweight movements with minimal rest.
• Strength (7/10): Strict handstand push-ups demand significant pressing strength, while pistols require substantial unilateral leg strength and stability.
• Speed (4/10): Steady pacing is key due to technical demands, though efficient transitions between movements become important over 14 minutes.
• Power (2/10): Movements are primarily strength-endurance based with controlled tempos rather than explosive, ballistic actions throughout the workout.

Movements

• Handstand Push-Up
• Knees-to-Elbow
• Pistol Squat

Benchmark Notes

This is a 14-minute AMRAP with 4 Strict HSPU + 6 Knees to Elbows + 8 Alternating Pistols (18 total reps per round). I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Strict HSPU: 8-12 sec per rep in complex WODs (32-48 sec for 4 reps fresh) - Knees to Elbows: 1.5-2.5 sec per rep (9-15 sec for 6 reps fresh) - Alternating Pistols: 2-3 sec per rep (16-24 sec for 8 reps fresh) - Total fresh round time: 57-87 sec - Transitions: 3-6 sec between movements (6-12 sec total) - Fresh round estimate: 63-99 sec Fatigue and Set Breaking: - Strict HSPU will be the major limiting factor - expect singles/doubles after round 2-3 - Knees to Elbows will break into sets of 2-4 as fatigue sets in - Pistols may require brief pauses for balance as legs fatigue - Round 1-2: 70-90 sec per round - Round 3-4: 85-110 sec per round (1.2x multiplier) - Round 5-6: 95-125 sec per round (1.35x multiplier) - Round 7+: 110-150 sec per round (1.6x multiplier) Benchmark Calculation: - L10 (Elite): Can maintain strict HSPU efficiency longer, complete 10-11 rounds - L5 (Average): Significant HSPU breakdown after round 3-4, complete 6-7 rounds - L1 (Beginner): May need scaled HSPU or assistance, complete 3-4 rounds No direct anchor match exists, but this is similar to gymnastics-heavy AMRAPs. The strict HSPU requirement makes this significantly more challenging than kipping movements. Final targets: L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

All three movements (Handstand Push-Up, Knees-to-Elbow, Pistol Squat) are bodyweight gymnastics movements with no external load or cyclical cardio components.