Workout Description

Why This Workout Is Very Hard

This workout combines heavy squatting (65% of 3RM) with high-skill handstand push-ups under significant fatigue, followed by more volume work. The 3k total rowing creates massive leg fatigue that compounds with the squat volume. Most athletes will struggle with HSPU technique breakdown after heavy squats and rowing. The combination of strength, skill, and endurance demands with minimal recovery makes this accessible only to experienced athletes.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body work (handstand push-ups, shoulder press) combined with leg endurance from squats and wall balls tests muscular stamina extensively.
• Endurance (8/10): Three 1k rows plus continuous movement pattern creates significant cardiovascular demand over extended duration with minimal rest periods.
• Strength (7/10): 3RM back squat work-up plus 65% loading and bodyweight shoulder press creates substantial strength demands throughout the workout.
• Flexibility (6/10): Handstand push-ups require significant shoulder mobility, while overhead positions and deep squats demand good range of motion throughout.
• Speed (5/10): Descending rep scheme encourages faster cycling in later rounds, though heavy loads limit overall movement speed and transitions.
• Power (3/10): Wall balls provide some explosive hip extension, but most movements are strength-endurance focused rather than purely explosive.

Movements

• Shoulder Press
• Wall Ball
• Back Squat
• Handstand Push-Up
• Row

Benchmark Notes

This is a complex workout with strength work followed by a multi-modal chipper. Breaking it down: 1) 10 minutes to work up to 3RM back squat (strength portion), 2) Two 21-15-9 couplets with rowing, 3) One final 21-15-9 triplet. For the chipper portion: First 21-15-9 (Back Squat 65% + HSPU + 1k Row): Back squats at 65% of fresh 3RM will be challenging after the strength work - expect 2-3 sec per rep with breaks. Round 1: 21 squats ~50-60 sec, 21 HSPU ~90-120 sec (broken into sets of 3-5), 1k row ~240-270 sec. Round 2: 15 squats ~35-45 sec, 15 HSPU ~70-90 sec, 1k row ~250-280 sec. Round 3: 9 squats ~20-25 sec, 9 HSPU ~45-60 sec. Transitions ~30 sec total. Subtotal: 800-950 sec. Second 21-15-9 (Wall Ball + Shoulder Press + 1k Row): Wall balls will be relatively fresh - 2.5-3 sec per rep. Shoulder press at 60%/50% BW will be moderate load. Round 1: 21 wall balls ~55-65 sec, 21 shoulder press ~50-65 sec, 1k row ~260-290 sec (fatigued). Round 2: 15 wall balls ~40-50 sec, 15 shoulder press ~40-50 sec, 1k row ~270-300 sec. Round 3: 9 wall balls ~25-30 sec, 9 shoulder press ~25-30 sec. Subtotal: 765-880 sec. Total chipper time: 1565-1830 sec. Adding the 10-minute strength portion (600 sec), total workout time ranges from 2165-2430 sec. This is similar to longer benchmark workouts like Kelly or Linda in complexity and duration. Using Kelly as an anchor (L10: 930-1050 sec for the workout portion), but this workout is significantly longer due to the strength component and additional rowing volume. Adjusting upward by ~100% for the added complexity and volume. Final targets: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).

Modality Profile

5 movements total: Back Squat (W), Handstand Push-Up (G), Row (M), Wall Ball (W), Shoulder Press (W). 3 weightlifting movements (60%), 1 gymnastics movement (20%), 1 monostructural movement (20%).