Workout Description

Why This Workout Is Medium

While handstand push-ups are a higher skill movement, the partner relay format provides built-in recovery between rounds. The sandbag weight is moderate, and movements are relatively short duration. The 14-minute time cap prevents excessive volume accumulation. Most average CrossFitters can complete HSPU in small sets, and the carrying/pulling movements, while challenging, don't create significant interference patterns. The relay structure keeps intensity manageable.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition handstand push-ups combined with heavy carries will severely test upper body and core muscular endurance over multiple rounds.
• Endurance (7/10): 14-minute AMRAP with partner relay format creates sustained cardiovascular demand through continuous movement patterns and minimal rest periods.
• Strength (6/10): 100/70lb sandbag carries and rope pulls require significant strength, while handstand push-ups demand considerable upper body strength capacity.
• Speed (6/10): Partner relay format emphasizes quick transitions and maintaining pace, with sprint component directly testing speed and cycling efficiency.
• Power (5/10): Sprint component adds explosive element, while handstand push-ups and rope pulls can be performed with some explosive intent.
• Flexibility (4/10): Handstand push-ups require good shoulder mobility and overhead position, while carries and pulls need moderate hip and shoulder range.

Movements

• Sandbag Carry
• Sprint
• Sandbag Rope Pull
• Handstand Push-Up

Benchmark Notes

This is a 14-minute AMRAP partner relay with 4 movements per round: 5 handstand push-ups, 40ft sandbag carry (100/70), 40ft sprint, and 40ft sandbag rope pull (100/70). I'll analyze this by breaking down each movement and accounting for partner transitions. Movement Analysis: - 5 Handstand Push-Ups: 8-12 sec in complex WODs (fatigue from other movements) - 40ft Sandbag Carry (100/70): ~8-12 sec for males, 10-15 sec for females - 40ft Sprint: ~4-6 sec - 40ft Sandbag Rope Pull (100/70): ~10-15 sec depending on technique and fatigue - Partner transition time: 3-8 sec between athletes Total time per round: 33-53 seconds for elite athletes, 45-70 seconds for intermediate, 60-90 seconds for beginners. Fatigue considerations: Handstand push-ups become significantly harder after round 3-4, sandbag work accumulates grip and posterior chain fatigue. Partner relay format provides some recovery but adds transition time. Round projections: - Elite (L9-L10): 35-40 sec/round early, 45-55 sec/round late = 8-10 rounds - Advanced (L7-L8): 45-50 sec/round early, 55-70 sec/round late = 6.5-8 rounds - Intermediate (L5-L6): 50-60 sec/round early, 65-80 sec/round late = 5-6.5 rounds - Novice (L2-L3): 65-80 sec/round early, 80-100 sec/round late = 3-4 rounds - Beginner (L1): 80+ sec/round with frequent breaks = 2-3 rounds No direct anchor match, but this resembles a partner version of a gymnastics-heavy chipper. The handstand push-ups are the limiting factor for most athletes. Final targets: L10: 9.2+ rounds, L5: 5.6 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: Handstand Push-Up (G), Sandbag Carry (W), Sprint (M), Sandbag Rope Pull (M). Two monostructural cardio movements (50%), one gymnastics bodyweight movement (25%), and one weighted carry movement (25%).