Workout Description

Why This Workout Is Hard

This workout combines two high-skill gymnastics movements with significant grip and shoulder demands in a format that prevents adequate recovery. The EMOM structure forces athletes to work every 3 minutes regardless of fatigue, while the back-to-back AMRAP sections create intense accumulation. Most average CrossFitters will struggle with HSPU volume under fatigue and grip failure on toes-to-bar, requiring scaling of movements or reps.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume toes to bar and HSPU will severely tax upper body pulling and pushing stamina, especially grip endurance.
• Flexibility (7/10): Toes to bar requires excellent shoulder and hip flexibility, while HSPU demands shoulder mobility for overhead positioning.
• Strength (6/10): HSPU requires significant pressing strength while toes to bar demands pulling strength, both challenging relative strength capacity.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize reps in limited time windows.
• Endurance (4/10): The EMOM structure with short AMRAPs creates moderate cardiovascular demand, but rest periods prevent sustained aerobic stress.
• Power (3/10): Some explosive hip drive needed for toes to bar, but HSPU are more strength-endurance focused than power-based.

Movements

• Toes-to-Bar
• Handstand Push-Up

Benchmark Notes

This workout consists of 3 rounds of a 3-minute EMOM (3 toes-to-bar + 3 HSPU each minute) followed by two 30-second AMRAPs (toes-to-bar, then HSPU). Total scoring is based on reps completed. EMOM Analysis (9 minutes total): - Each minute: 3 TTB + 3 HSPU = 6 reps - 9 minutes × 6 reps = 54 reps guaranteed for anyone completing the EMOM - Elite athletes will complete this in 15-20 seconds per minute, leaving 40-45 seconds rest - Intermediate athletes need 25-35 seconds, leaving 25-35 seconds rest - Novice athletes may need 45-55 seconds, barely completing each minute AMRAP Analysis: - 30-second TTB AMRAP: Elite 15-20 reps, Intermediate 8-12 reps, Novice 4-6 reps - 30-second HSPU AMRAP: Elite 12-18 reps, Intermediate 6-10 reps, Novice 2-4 reps - Combined AMRAP potential: Elite 27-38 reps, Intermediate 14-22 reps, Novice 6-10 reps Fatigue Considerations: - After 9 minutes of EMOM work, athletes will be significantly fatigued - TTB performance in AMRAP reduced by ~20% from fresh state - HSPU performance in second AMRAP reduced by ~30% due to cumulative shoulder fatigue - Apply 0.8x multiplier to TTB AMRAP, 0.7x multiplier to HSPU AMRAP Total Rep Calculations: - L10 (Elite): 54 EMOM + 16 TTB + 13 HSPU = 83 reps → scaled to 264 - L5 (Average): 54 EMOM + 8 TTB + 6 HSPU = 68 reps → scaled to 168 - L1 (Novice): 54 EMOM + 3 TTB + 1 HSPU = 58 reps → scaled to 72 No direct benchmark anchor matches this format, but the gymnastics-heavy nature and EMOM structure suggests similar scaling to high-rep gymnastics workouts. The levels reflect the guaranteed EMOM base with varying AMRAP performance based on skill and conditioning level. Final targets: L10: 264 reps, L5: 168 reps, L1: 72 reps

Modality Profile

Both Toes-to-Bar and Handstand Push-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality