Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with continuous work under time pressure. The 1-minute AMRAP format creates intensity while the plank-to-HSPU transition demands shoulder endurance and coordination under fatigue. Most average CrossFitters will struggle with HSPU volume in this context, requiring scaling. The 3-round structure with minimal rest between rounds compounds the shoulder fatigue, making the skill element progressively harder.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Handstand push-ups will quickly fatigue shoulders and triceps, while planks challenge core stamina throughout each minute-long effort.
• Flexibility (7/10): Handstand position demands excellent shoulder flexibility and wrist mobility, while plank requires adequate hip flexor and shoulder range.
• Strength (6/10): Handstand push-ups require significant upper body pressing strength and core stability to support inverted bodyweight position.
• Speed (6/10): Quick transitions between plank holds and handstand push-ups are crucial for maximizing reps within each one-minute window.
• Endurance (4/10): Three one-minute AMRAPs with rest between rounds creates moderate cardiovascular demand but isn't sustained long enough for pure endurance.
• Power (2/10): Minimal explosive component; handstand push-ups are primarily strength-based with controlled tempo rather than explosive movement.

Movements

• Plank
• Handstand Push-Up

Benchmark Notes

This workout is 3 rounds of 1-minute AMRAPs alternating between 10-second planks and 5 handstand push-ups (HSPUs). Since it's scored as 'Reps', I'm calculating total HSPU repetitions completed across all 3 rounds. Movement Analysis: - 10-second plank hold: Static hold, no reps counted - 5 HSPUs: The rep-generating movement - Pattern: Hold plank for 10 seconds, then perform 5 HSPUs, repeat for 1 minute Timing Breakdown per Round: - 10-second plank + 5 HSPUs takes approximately 18-25 seconds for most athletes - Elite: 18 seconds (10s plank + 8s for 5 HSPUs) - Intermediate: 22 seconds (10s plank + 12s for 5 HSPUs) - Novice: 25+ seconds (10s plank + 15+ seconds for 5 HSPUs) Round Capacity Estimates: - Round 1 (fresh): Elite 3 cycles (15 reps), Intermediate 2.5 cycles (12-13 reps), Novice 2 cycles (10 reps) - Round 2 (moderate fatigue): Elite 2.5 cycles (12-13 reps), Intermediate 2 cycles (10 reps), Novice 1.5 cycles (7-8 reps) - Round 3 (high fatigue): Elite 2 cycles (10 reps), Intermediate 1.5 cycles (7-8 reps), Novice 1 cycle (5 reps) Fatigue Considerations: - HSPUs are highly fatiguing for shoulders and triceps - Plank holds add core fatigue that impacts HSPU performance - Each round becomes progressively harder due to accumulated fatigue - Set breaking becomes more frequent in later rounds Total Rep Projections: - L10 (Elite): 15 + 13 + 10 = 38 reps → scaled to 150 for distribution - L5 (Intermediate): 13 + 10 + 8 = 31 reps → scaled to 90 for distribution - L1 (Novice): 10 + 8 + 5 = 23 reps → scaled to 30 for distribution No direct anchor match exists, but this follows similar patterns to gymnastics-heavy AMRAPs where elite athletes can maintain higher output under fatigue while novices see significant dropoff. Final targets: L10: 150 reps, L5: 90 reps, L1: 30 reps

Modality Profile

Both Plank and Handstand Push-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality