What is a good time for Box Jumps, T2R, HSPU (:36 - :50)?

Good times for Box Jumps, T2R, HSPU (:36 - :50) depend on your fitness level: Elite athletes finish under 18:00, advanced athletes target 18:00-14:00, intermediate athletes aim for 14:00-10:00, and beginners should focus on proper form over 10:00.

What is considered a good Box Jumps, T2R, HSPU (:36 - :50) time?

A good Box Jumps, T2R, HSPU (:36 - :50) time for most CrossFit athletes is between 14:00-10:00 (intermediate level). Elite times are under 18:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Box Jumps, T2R, HSPU (:36 - :50)?

Your Box Jumps, T2R, HSPU (:36 - :50) pace should match your fitness level. Beginners should aim to finish around 10:00 with good form, while advanced athletes can target 18:00-14:00. Always prioritize proper movement over speed.

How do I scale Box Jumps, T2R, HSPU (:36 - :50)?

Box Jumps, T2R, HSPU (:36 - :50) can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Box Jumps, T2R, HSPU (:36 - :50) work?

Box Jumps, T2R, HSPU (:36 - :50) primarily works the muscles involved in Lateral Box Jump, Toes-to-Bar, Handstand Push-Up. This workout develops muscular endurance.

Workout Description

6 ROUNDS:6 Lateral Box Jumps (24/20)6 Toes through Rings6 STRICT Handstand Push Ups6 Toes through Rings

Why This Workout Is Hard

This workout combines high-skill movements (strict HSPU) with continuous work across 6 rounds. The strict handstand push-ups become the primary limiting factor, requiring significant upper body strength and shoulder stability. Most average CrossFitters will struggle with 36 total strict HSPU, especially as fatigue accumulates from the toes-to-rings. The continuous format with no built-in rest amplifies the difficulty, forcing athletes to work through mounting shoulder and grip fatigue.

Benchmark Times for Box Jumps, T2R, HSPU (:36 - :50)

Elite: <6:00
Advanced: 7:00-8:00
Intermediate: 9:00-10:00
Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of strict handstand push-ups and toes through rings will heavily tax upper body muscular endurance across multiple rounds.
Strength (7/10): Strict handstand push-ups require significant pressing strength, while toes through rings demand considerable core and grip strength throughout.
Endurance (6/10): Six rounds of continuous bodyweight movements with minimal rest creates moderate cardiovascular demand, though not as sustained as longer AMRAPs.
Flexibility (6/10): Handstand position requires good shoulder mobility, while toes through rings demands hip flexion and thoracic extension for proper execution.
Speed (5/10): Moderate rep counts allow for steady pacing, though transitions between four different movement patterns require efficient cycling.
Power (4/10): Lateral box jumps provide explosive lower body demand, but other movements are more strength-endurance focused than purely explosive.

Movements

Lateral Box Jump
Toes-to-Bar
Handstand Push-Up

Benchmark Notes

This workout consists of 6 rounds of: 6 Lateral Box Jumps (24/20), 6 Toes through Rings, 6 STRICT Handstand Push Ups, 6 Toes through Rings. Movement analysis: Lateral Box Jumps take ~2 sec/rep fresh, Toes through Rings ~2 sec/rep, STRICT HSPUs are significantly slower at ~8-12 sec/rep in complex workouts. Round 1 breakdown: 6 box jumps (12s) + 6 T2R (12s) + 6 strict HSPUs (60s) + 6 T2R (12s) = 96s + 15s transitions = 111s. The strict handstand push-ups are the major limiting factor, requiring significant rest between reps and sets. Fatigue multipliers: Round 1-2: 1.0x, Round 3-4: 1.2x, Round 5-6: 1.4x. Total fresh time would be ~666s, but with fatigue and the demanding nature of strict HSPUs, elite times extend to 6+ minutes. This workout has similarities to gymnastics-heavy benchmarks but the strict HSPU requirement makes it exceptionally challenging. The combination of overhead pressing fatigue with grip-intensive T2R creates significant interference. Final targets: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00).

Modality Profile

All three movements (Lateral Box Jump, Toes-to-Bar, Handstand Push-Up) are bodyweight gymnastics movements requiring no external load or cyclical cardio components.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Six rounds of continuous bodyweight movements with minimal rest creates moderate cardiovascular demand, though not as sustained as longer AMRAPs.
Stamina	8/10	High volume of strict handstand push-ups and toes through rings will heavily tax upper body muscular endurance across multiple rounds.
Strength	7/10	Strict handstand push-ups require significant pressing strength, while toes through rings demand considerable core and grip strength throughout.
Flexibility	6/10	Handstand position requires good shoulder mobility, while toes through rings demands hip flexion and thoracic extension for proper execution.
Power	4/10	Lateral box jumps provide explosive lower body demand, but other movements are more strength-endurance focused than purely explosive.
Speed	5/10	Moderate rep counts allow for steady pacing, though transitions between four different movement patterns require efficient cycling.