Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with moderate-weight kettlebell swings in a demanding 20-second AMRAP format across 5 rounds. The short work intervals create intense bursts, while minimal rest (20 seconds) prevents full recovery. HSPUs require significant shoulder strength and skill, becoming increasingly difficult under fatigue. The combination of upper body skill demands with posterior chain loading, compressed time domains, and accumulating fatigue makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 20-second AMRAP format demands maximum cycling speed and quick transitions between movements with minimal rest.
• Stamina (8/10): Repeated max effort intervals challenge muscular endurance in shoulders, core, and posterior chain across multiple rounds.
• Power (8/10): Kettlebell swings are explosive hip extension movements; handstand push-ups require rapid force production in short intervals.
• Endurance (7/10): Five rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic power capacity.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension; overhead positioning demands good flexibility.
• Strength (6/10): Handstand push-ups require significant pressing strength while kettlebell swings demand moderate hip hinge strength.

Movements

• Handstand Push-Up
• Kettlebell Swing

Benchmark Notes

This workout consists of 5 rounds alternating between 20-second AMRAPs of handstand push-ups and kettlebell swings (53/35), with 20-second rests between exercises. Total work time is 3:20 (200 seconds of work, 160 seconds of rest). Movement analysis: Handstand Push-Ups in 20-second intervals - Elite athletes can maintain 8-10 reps per round early, degrading to 6-8 in later rounds due to shoulder fatigue. Average athletes start at 4-6 reps, dropping to 2-4. Beginners manage 1-3 reps per round. Kettlebell Swings (53/35) in 20-second intervals - Elite athletes can sustain 15-18 swings per round with minimal degradation due to the cyclical nature and 20-second rest. Average athletes achieve 10-13 per round. Beginners manage 6-9 per round. Fatigue considerations: The 20-second rest between exercises provides partial recovery, but shoulder fatigue from HSPU significantly impacts later rounds. Round 1-2: full capacity, Rounds 3-4: 10-15% degradation, Round 5: 20-25% degradation for HSPU specifically. Total rep calculation: Elite (L9-L10): 35-40 HSPU + 80-85 KBS = 240-260 total reps. Advanced (L7-L8): 25-30 HSPU + 65-75 KBS = 200-220 total reps. Average (L5-L6): 15-20 HSPU + 50-60 KBS = 160-180 total reps. Novice (L3-L4): 8-12 HSPU + 35-45 KBS = 120-140 total reps. Beginner (L1-L2): 5-8 HSPU + 30-40 KBS = 80-100 total reps. This workout is primarily limited by handstand push-up capacity and shoulder endurance rather than metabolic conditioning. The short intervals favor power output over pacing strategy. Final targets: L10: 260+ reps, L5: 160 reps, L1: 80 reps.

Modality Profile

Two movements: Handstand Push-Up (bodyweight/gymnastics) and Kettlebell Swing (external load/weightlifting). Equal 50/50 split between G and W modalities.