Workout Description

Why This Workout Is Hard

This 16-minute AMRAP combines three demanding elements that create significant fatigue accumulation. HSPUs are a high-skill movement that becomes increasingly difficult under fatigue. The 155/105 squat cleans are moderately heavy and will tax the legs and lungs. Box jumps between these movements provide little recovery while adding volume. The continuous 16-minute format prevents meaningful rest, making this challenging for average athletes who will likely need to scale movements or weights.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume potential across three demanding movements will heavily tax upper body pressing stamina, leg endurance, and posterior chain muscular endurance.
• Endurance (7/10): A 16-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while squat cleans demand ankle, hip, and thoracic spine flexibility.
• Strength (6/10): Handstand push-ups require significant relative strength, while 155/105lb squat cleans demand moderate absolute strength under fatigue conditions.
• Power (6/10): Box jumps and squat cleans are inherently explosive movements, though power output will decline as fatigue accumulates over 16 minutes.
• Speed (6/10): Success depends on maintaining consistent cycling speed across all movements while managing transitions efficiently to maximize total rounds completed.

Movements

• Squat Clean
• Box Jump
• Handstand Push-Up

Benchmark Notes

This 16-minute AMRAP with handstand push-ups, box jumps, and above-knee squat cleans is a high-skill, moderate-load workout. Each round contains 20 total reps across three demanding movements. Movement analysis per round: - 5 Handstand Push-Ups: 8-12 sec each in complex WODs = 40-60 sec - 10 Box Jumps (24/20): 1.5-2 sec each = 15-20 sec - 5 Above Knee Squat Cleans (155/105): 3-4 sec each = 15-20 sec - Transitions between movements: 5-10 sec total Fresh round time: 75-110 seconds (1:15-1:50) Fatigue considerations: - Handstand push-ups will break down significantly after round 3-4, requiring smaller sets - The 155/105 squat clean is moderately heavy (70-80% of most athletes' max), forcing singles/doubles - Shoulder fatigue from HSPU will impact squat clean receiving position - Box jumps provide relative recovery but accumulate leg fatigue Round progression with fatigue: - Rounds 1-2: 75-90 sec (fresh) - Rounds 3-4: 90-110 sec (1.2x multiplier) - Rounds 5-6: 110-130 sec (1.4x multiplier) - Rounds 7-8: 130-150 sec (1.6x multiplier) - Rounds 9+: 150+ sec (2.0x multiplier) Elite athletes (L10) can maintain larger HSPU sets longer and handle the barbell load efficiently, completing 12-13 rounds. Average athletes (L5) will see significant breakdown around round 6-7, completing 8-9 rounds. Novice athletes (L1) may struggle with handstand push-ups and the barbell weight, completing 4-5 rounds. Final targets: L10: 12.5+ rounds, L5: 8.5 rounds, L1: 4.5 rounds

Modality Profile

2 out of 3 movements are gymnastics (Handstand Push-Up and Box Jump are bodyweight), 1 out of 3 is weightlifting (Squat Clean uses external load). Rounded to 67/33 split.