Workout Description

Why This Workout Is Medium

While individual elements are manageable (50% deadlifts, basic holds), the combination creates moderate challenge. The 6-minute AMRAP with max HSPU after deadlift volume will accumulate fatigue, and the final max holds test grip/strength endurance. However, the 50% loading keeps it accessible, built-in rest between sections allows recovery, and most movements are fundamental skills the average CrossFitter can perform.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy emphasis on deadlift strength at 50% max loads, max HSPU efforts, and isometric holds create significant strength demands.
• Flexibility (7/10): Handstand positions, deficit HSPU, and tripod holds require substantial shoulder mobility and thoracic spine flexibility for proper positioning.
• Stamina (6/10): Moderate rep ranges in deadlifts and max HSPU efforts will challenge muscular endurance, especially in posterior chain and shoulders.
• Endurance (4/10): The 6-minute AMRAP provides moderate cardiovascular demand, but the strength-focused movements and rest periods limit pure aerobic stress.
• Speed (3/10): Some urgency in the AMRAP portion, but overall emphasis on controlled movement quality rather than rapid cycling.
• Power (2/10): Primarily strength-endurance focused with controlled tempos; minimal explosive movement requirements throughout the session.

Movements

• Deadlift
• Headstand Hold
• Handstand Push-Up
• Handstand Hold
• Tripod Hold

Benchmark Notes

This workout is scored by total reps completed, focusing primarily on the 6-minute AMRAP section which contains the main scoring opportunity. Breaking down the components: Part 1 (2 rounds warm-up): 5 deadlifts to knee + 5 deadlifts + holds = 20 total reps, but these are at 50% max so relatively easy. Part 2 (6-minute AMRAP): 5 deadlifts to knee + 5 deadlifts + max HSPU per round. The deadlifts start light but athletes add weight as able, creating progressive loading. HSPU requirement is 5+ reps minimum. Part 3 (3 rounds): Deadlift holds + handstand holds + eccentric HSPU - these are primarily strength/skill work with minimal rep contribution. The main scoring comes from the AMRAP section. Elite athletes might complete 12-15 rounds in 6 minutes (10 deadlift movements + 8-12 HSPU per round = 18-22 reps per round), totaling 216-330 reps from AMRAP alone. However, as weight increases on deadlifts and HSPU fatigue accumulates, round times will increase significantly. More realistic elite performance: 8-10 complete rounds = 160-200 reps from AMRAP. Adding warm-up reps (20) and minimal reps from part 3 (maybe 10-15), total elite performance around 190-235 reps. Intermediate athletes will complete fewer AMRAP rounds (5-7) with fewer HSPU per round, totaling 120-160 reps. Beginners might only complete 3-4 AMRAP rounds with scaled movements, totaling 60-100 reps. The progressive loading and HSPU fatigue create natural performance separation. No direct anchor comparison available for this complex format, but the 6-minute AMRAP with mixed strength/gymnastics elements suggests moderate-to-high rep totals with significant skill requirements limiting ceiling performance.

Modality Profile

4 out of 5 movements are gymnastics (Tripod Hold, Headstand Hold, Handstand Push-Up, Handstand Hold) and 1 is weightlifting (Deadlift). This gives 80% gymnastics and 20% weightlifting.