Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (strict HSPU) with metabolic stress from burpee box jumps across 12 rounds. The 30-second caps create time pressure while the alternating format prevents full recovery. Most athletes will hit failure on strict HSPU early, forcing them to scale or accumulate significant rest. The combination of skill demands under fatigue and forced pacing makes this challenging for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of burpee box jumps and strict handstand push-ups will test upper body and full-body muscular endurance significantly.
• Power (7/10): Burpee box jumps are highly explosive movements requiring rapid hip extension and jumping power in repeated efforts.
• Strength (6/10): Strict handstand push-ups require substantial upper body and core strength, while box jumps demand leg power and strength.
• Speed (6/10): Fast transitions between burpees and box jumps within 30-second caps, plus quick handstand push-up cycling are crucial.
• Flexibility (5/10): Handstand position requires good shoulder mobility and wrist flexibility, burpees need hip and ankle mobility for efficient movement.
• Endurance (4/10): Twelve 30-second intervals with 30-second rest provides moderate cardiovascular demand but allows recovery between efforts.

Movements

• Burpee Box Jump
• Handstand Push-Up

Benchmark Notes

This workout consists of 12 rounds alternating between 3 Burpee Box Jumps (30-second cap) and AMRAP Strict Handstand Push-Ups (30-second cap). Since it's scored as 'Reps', I'm calculating total repetitions across both movements. Movement Analysis: - Burpee Box Jump (24/20): Complex movement combining burpee + box jump, approximately 4-6 seconds per rep when fresh - Strict Handstand Push-Up: High-skill strength movement, 3-5 seconds per rep for experienced athletes, many beginners cannot perform any Round-by-Round Breakdown: Burpee Box Jumps (3 reps per round, 12 rounds = 36 total): - All athletes should complete the prescribed 3 reps in 30 seconds across all rounds - Even beginners can typically finish 3 burpee box jumps in 30 seconds Strict Handstand Push-Ups (AMRAP each round): - Round 1-3: Fresh state, elite athletes 4-6 reps/round, intermediate 2-3 reps/round - Round 4-6: Slight fatigue, elite 3-5 reps/round, intermediate 1-2 reps/round - Round 7-9: Significant shoulder fatigue, elite 2-4 reps/round, intermediate 0-1 reps/round - Round 10-12: Heavy fatigue, elite 1-3 reps/round, most others 0 reps/round Strict HSPU are extremely limiting for most athletes. Unlike kipping HSPU, these require pure pressing strength and become nearly impossible under fatigue. Total Rep Calculations: - L10 (Elite): 36 burpee box jumps + ~96 strict HSPU = 132 total reps - L5 (Average): 36 burpee box jumps + ~48 strict HSPU = 84 total reps - L1 (Beginner): 36 burpee box jumps + ~0 strict HSPU = 36 total reps No direct anchor workout matches this format. The closest comparison would be strength-endurance workouts, but the strict HSPU requirement makes this exceptionally difficult for most athletes. Final targets: L10: 132 reps, L5: 84 reps, L1: 36 reps

Modality Profile

Both Burpee Box Jump and Handstand Push-Up are bodyweight gymnastics movements, resulting in 100% gymnastics modality