Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with metabolically demanding lateral burpee box jumps across three continuous 4-minute AMRAPs. The ascending HSPU volume (3-6-9) under accumulating fatigue makes this particularly challenging. Most average CrossFitters will hit failure on HSPUs in later rounds, forcing scaling. The continuous nature with no programmed rest between AMRAPs creates significant fatigue accumulation, elevating difficulty beyond the individual movement complexity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume handstand push-ups with increasing reps per round will severely test shoulder and tricep muscular endurance, especially combined with burpee box jumps.
• Endurance (7/10): Three consecutive 4-minute AMRAPs with no rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the 12-minute duration.
• Flexibility (7/10): Handstand push-ups demand excellent shoulder mobility and thoracic extension, while lateral burpee box jumps require hip and ankle mobility.
• Strength (6/10): Handstand push-ups require significant relative strength for overhead pressing in an inverted position, though not maximal loading.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially as fatigue accumulates across the three rounds.
• Power (5/10): Box jumps provide explosive lower body power demand, though handstand push-ups are more strength-endurance focused than explosive.

Movements

• Lateral Burpee Box Jump
• Handstand Push-Up

Benchmark Notes

This workout consists of three 4-minute AMRAPs with escalating HSPU volume while maintaining constant lateral burpee box jumps. Movement analysis: HSPU are highly demanding gymnastics movements requiring significant shoulder strength and stability. In complex workouts, each rep takes 8-12 seconds including setup and recovery. Lateral burpee box jumps combine the metabolic demand of burpees with explosive jumping, taking approximately 5-6 seconds per rep. Round-by-round breakdown: Round 1 (3 HSPU + 6 burpees): Cycle time ~45-60 seconds fresh, allowing 4-5 complete cycles = 36-45 reps. Round 2 (6 HSPU + 6 burpees): Cycle time increases to ~75-90 seconds due to doubled HSPU volume and accumulated fatigue, allowing 2-3 complete cycles = 24-36 reps. Round 3 (9 HSPU + 6 burpees): Cycle time reaches ~105-120 seconds with maximum HSPU volume and significant fatigue, allowing 2 complete cycles = 30 reps. Total rep calculation: Elite athletes (L9-L10) can maintain higher HSPU efficiency and shorter rest periods, achieving 360-400+ total reps. Average CrossFitters (L5) will experience more set breaking and longer transitions, reaching 240-270 total reps. Beginners (L1-L2) may need to scale HSPU to pike push-ups or wall walks, completing 120-150 total reps. The workout heavily favors athletes with strong pressing strength and gymnastics capacity. No direct anchor match exists, but this follows similar patterns to high-skill gymnastics AMRAPs. Final targets: L10: 390+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

Both Handstand Push-Up and Lateral Burpee Box Jump are bodyweight gymnastics movements, resulting in 100% gymnastics modality