Workout Description

Why This Workout Is Very Hard

This combines multiple high-skill elements (50ft handstand walk, pistols) with heavy Olympic lifting (225/155 complex) in a relay format that prevents individual pacing control. The 35-minute duration creates massive fatigue accumulation, and teammates must wait while others complete technical movements. Most average CrossFitters cannot complete 50ft handstand walks or alternating pistols unbroken, forcing frequent breaks that extend team wait times and compound fatigue.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Handstand walks require exceptional shoulder mobility, pistols demand ankle/hip flexibility, and overhead positions need thorough range of motion.
• Endurance (8/10): 35-minute AMRAP with team relay format creates sustained cardiovascular demand through continuous movement with minimal rest between relay exchanges.
• Strength (8/10): Heavy squat cleans at 225/155 plus split jerks demand significant absolute strength, especially as fatigue accumulates over 35 minutes.
• Stamina (7/10): High volume of handstand walks, pistols, and repeated heavy lifting will significantly tax muscular endurance across multiple body systems.
• Speed (7/10): Relay format demands quick transitions between teammates, fast sprints, and efficient movement cycling to maximize team rounds completed.
• Power (6/10): Split jerks are explosive overhead movements, and sprints require rapid force production, though tempered by endurance demands.

Movements

• Squat Clean
• Sprint
• Split Jerk
• Pistol
• Handstand Walk

Scaling Options

Reduce weight to 185/125 or 155/105 lbs. Sub bear crawl or lizard walk for handstand walk. Replace pistols with alternating reverse lunges or box step-ups. Reduce sprint to 35ft. Consider 25 minute AMRAP for newer athletes. Teams of 2 instead of 3 if needed.

Scaling Explanation

Scale weight if athlete cannot complete the complex in under 45 seconds when fresh. Scale handstand walk if athlete cannot hold 15+ second handstand against wall. Scale pistols if athlete lacks single-leg strength or mobility for full range of motion. Maintain high intensity bursts with adequate recovery time. Target 6-10 rounds total depending on scaling level.

Intended Stimulus

Moderate to long duration aerobic power workout lasting 35 minutes. Primary focus on oxidative system with glycolytic bursts during heavy lifting phases. Tests team coordination, skill endurance (handstand walk), and ability to cycle heavy loads under fatigue. Mental challenge of maintaining technique and pace over extended time domain.

Coach Insight

Teams should establish clear rotation order and stick to it. Handstand walk athlete should break into 25ft segments early to avoid failure. For the complex, athletes must complete all 4 movements before tagging next person - no partial handoffs. Sprint should be 90% effort to create recovery time for teammates. Budget 3-4 minutes per round early, expect 4-5 minutes per round in final 15 minutes. Focus on smooth transitions between athletes rather than individual speed.

Benchmark Notes

This is a 35-minute AMRAP relay with 3-person teams. Each person completes the full sequence before tagging the next teammate. Movement breakdown per round: 50ft Handstand Walk (20-40 sec depending on skill), 3 Squat Cleans + 1 Split Jerk at 225/155 (45-75 sec for the complex), 10 Alternating Pistols (20-30 sec), 50ft Sprint (8-12 sec). Total time per athlete per round: 93-157 seconds. With 3-person relay format, each athlete goes approximately every 4.5-8 minutes, allowing significant recovery. Applied fatigue multipliers: Rounds 1-2 at baseline, Rounds 3-4 at 1.1x, Rounds 5-6 at 1.2x, Rounds 7+ at 1.3-1.5x due to accumulated fatigue. Transition time between movements: 3-8 seconds. The handstand walk becomes the limiting factor for most athletes, with failure rates increasing significantly after Round 6. Elite teams can maintain sub-2 minute rounds initially, degrading to 2.5+ minutes. Recreational teams start at 3-4 minute rounds. Team coordination and athlete skill variance heavily influence performance.

Modality Profile

5 movements total: Handstand Walk and Pistol are gymnastics (bodyweight), Sprint is monostructural (cyclical cardio), Squat Clean and Split Jerk are weightlifting (external load). 2G + 1M + 2W = 40/20/40 breakdown.