Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill gymnastics movements (handstand walking and HSPU) with minimal transition time and no built-in rest. The 14-minute AMRAP format forces continuous work while shoulder fatigue accumulates from handstand holds and pressing. Most average CrossFitters lack the gymnastics capacity to maintain this pace, requiring significant scaling. The combination of skill demands under fatigue with forced continuous work elevates this beyond typical Hard workouts.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Handstand push-ups and handstand walks will heavily tax shoulder and core stamina, while rowing adds lower body muscular endurance demands.
• Endurance (7/10): A 14-minute AMRAP with rowing creates significant cardiovascular demand, though handstand work provides brief recovery periods between rowing intervals.
• Flexibility (7/10): Handstand positions require excellent shoulder and thoracic spine mobility, plus wrist flexibility for sustained inverted holds and walking.
• Strength (6/10): Handstand push-ups require significant overhead pressing strength, while handstand walks demand considerable shoulder and core strength for stabilization.
• Speed (4/10): Transitions between handstand work and rowing are key, though the technical nature of handstand movements limits overall cycling speed.
• Power (3/10): Rowing provides some power element, but handstand movements are primarily strength-endurance focused rather than explosive in nature.

Movements

• Handstand Walk
• Handstand Push-Up
• Row

Scaling Options

Handstand walk: Sub 50ft bear crawl or 25ft wall walk practice. HSPU: Pike push-ups from box, regular push-ups, or wall walks. Reduce row calories to 20/15. Consider reducing time domain to 10-12 minutes for beginners. Advanced: Add weight vest or increase row calories to 40/30.

Scaling Explanation

Scale if you cannot hold a 15+ second handstand or perform 3+ strict handstand push-ups. Prioritize movement quality over intensity. Goal is continuous movement for the full time domain. Athletes should complete at least 3 full rounds. If spending more than 2-3 minutes per round, scale the movements to maintain intended stimulus.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 10-14 minutes. Primary focus on gymnastic skill endurance and coordination under fatigue. Tests ability to maintain handstand proficiency while managing cardiovascular demands from rowing. Secondary strength challenge through handstand push-ups.

Coach Insight

Break handstand walks into 12-15ft segments to avoid burnout and maintain quality. For HSPUs, break early - consider singles or doubles to preserve shoulders. Row at 80% effort to recover between handstand movements. Focus on hollow body position in handstand walks and full range of motion on HSPUs. Expect 4-7 rounds for most athletes. Transitions should be quick but controlled - don't rush into handstands when fatigued.

Benchmark Notes

This is a 14-minute AMRAP with highly skilled gymnastics movements. Breaking down per round: 25ft Handstand Walk (15-25 seconds for recreational, 8-12 for elite), 5 Handstand Push-Ups (40-60 seconds recreational, 20-25 elite), another 25ft Handstand Walk (15-25 seconds recreational, 8-12 elite), and 35/25 Cal Row (90-120 seconds recreational, 70-85 elite). Total round time: Round 1 = 170-230 seconds (recreational) to 106-134 seconds (elite). With fatigue multipliers: Round 2 adds 10-15%, Round 3 adds 20-25%, Round 4+ becomes increasingly difficult. Most recreational athletes will struggle to complete 2 full rounds due to handstand walk and HSPU fatigue. Intermediate athletes may achieve 2-3 rounds. Advanced athletes could reach 4-5 rounds. Elite competitors might achieve 5-6+ rounds. The handstand walks create significant shoulder fatigue that compounds with HSPUs, while rowing provides brief recovery but taxes different systems.

Modality Profile

Handstand Walk and Handstand Push-Up are both gymnastics movements (bodyweight), while Row is monostructural cardio. With 2 gymnastics movements out of 3 total, gymnastics dominates at 67%, monostructural at 33%, and no weightlifting movements.