Workout Description

Why This Workout Is Hard

While individual elements are manageable, the combination creates significant challenges. Handstand push-ups require upper body strength and skill, toes-to-bar demand grip and core endurance, and rowing adds cardiovascular stress. Seven rounds with only 1-minute rest creates cumulative fatigue, especially affecting grip strength and shoulder endurance. The skill demands of HSPU under fatigue, combined with grip-intensive TTB, will force many athletes to scale movements or break reps significantly.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of toes to bar and handstand push-ups across seven rounds will heavily tax upper body muscular endurance and grip stamina.
• Endurance (7/10): Seven rounds with rowing intervals and one-minute rest periods creates significant cardiovascular demand while allowing partial recovery between efforts.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while handstand push-ups demand good shoulder mobility and positioning.
• Speed (5/10): One-minute rest allows for strategic pacing, but efficient transitions and consistent movement speed are important for overall performance.
• Strength (4/10): Handstand push-ups require moderate upper body strength, while toes to bar demands core and grip strength throughout multiple rounds.
• Power (3/10): Rowing provides some power component, but the overall workout emphasizes sustained effort rather than explosive movements.

Movements

• Toes-to-Bar
• Handstand Push-Up
• Row

Benchmark Notes

This workout consists of 7 rounds of 4 Toes to Bar, 6 Handstand Push Ups, 250m Row, with 1 minute rest between rounds. Let me break this down movement by movement: Movement Analysis: - Toes to Bar: 1.5-2.5 sec per rep fresh, but in sets of 4 this becomes 6-10 seconds per round - Handstand Push Ups: 2-4 sec per rep fresh, but 6 reps will take 12-24 seconds per round in a complex workout - 250m Row: Approximately 50-70 seconds per round - 1 minute prescribed rest between rounds Round-by-Round Breakdown: Rounds 1-2: Toes to Bar 8 sec, HSPU 15 sec, Row 55 sec, Rest 60 sec = 138 sec per round Rounds 3-4: Fatigue 1.15x - Toes to Bar 9 sec, HSPU 17 sec, Row 60 sec, Rest 60 sec = 146 sec per round Rounds 5-6: Fatigue 1.25x - Toes to Bar 10 sec, HSPU 19 sec, Row 65 sec, Rest 60 sec = 154 sec per round Round 7: Fatigue 1.35x - Toes to Bar 11 sec, HSPU 20 sec, Row 70 sec, No rest = 101 sec Total Time Calculation: - Rounds 1-2: 276 seconds - Rounds 3-4: 292 seconds - Rounds 5-6: 308 seconds - Round 7: 101 seconds - Elite total: ~977 seconds (16:17) This workout is most similar to a medium-duration mixed modal workout. The closest anchor is Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) with L10 times of 450-510 seconds, but this workout is significantly longer with 7 rounds and prescribed rest, so I'm scaling proportionally upward. Adjusting for the longer duration and rest periods, elite athletes should complete this in 14-16 minutes, recreational athletes in 22-33 minutes. Final targets: L10: 14:00, L5: 22:00, L1: 33:00

Modality Profile

Two gymnastics movements (Toes-to-Bar, Handstand Push-Up) and one monostructural movement (Row). With 3 total movements, gymnastics gets 67% for having 2/3 movements, monostructural gets 33% for 1/3, and weightlifting gets 0%.