Workout Description

Why This Workout Is Hard

This workout combines high-skill strict handstand push-ups with unilateral overhead loading across 10 rounds. The strict HSPU will be a limiting factor for most athletes, requiring significant shoulder strength and stability. The alternating overhead KB lunges add core/shoulder fatigue that compounds with the HSPU demands. With 100 total HSPU and 100 overhead lunges, the volume creates substantial accumulation without built-in rest, making scaling likely for average athletes.

Benchmark Times for HSPU and Overhead Lunges (:38 - :50)

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of strict handstand push-ups and overhead lunges will severely test upper body and core muscular endurance over multiple rounds.
• Endurance (7/10): Ten rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with overhead loading affecting breathing patterns.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while overhead lunges demand hip and ankle mobility with overhead positioning.
• Strength (6/10): Strict handstand push-ups require significant pressing strength, while overhead kettlebell lunges demand grip strength and unilateral leg strength throughout.
• Speed (4/10): Moderate pacing required to maintain quality through ten rounds, with transitions between movements and hand switches adding timing considerations.
• Power (2/10): Minimal explosive movement; both exercises are controlled strength movements with emphasis on stability and control rather than speed or power.

Movements

• Handstand Push-Up
• Reverse Lunge

Benchmark Notes

This workout consists of 10 rounds of 5 strict handstand push-ups and 10 alternating reverse lunges with kettlebell overhead (70/53 lbs), alternating hands each round. Movement analysis: Strict HSPU are significantly more demanding than kipping versions, requiring 8-12 seconds per rep in a complex workout due to strength demands and setup time. The KB overhead reverse lunges require 2-3 seconds per rep with added stability challenge from overhead position. Round-by-round breakdown: Rounds 1-2 (fresh): HSPU 10 sec/rep × 5 = 50 sec, Lunges 2.5 sec/rep × 10 = 25 sec, transitions 5 sec = 80 sec per round × 2 = 160 sec. Rounds 3-4 (1.2x fatigue): 80 × 1.2 = 96 sec per round × 2 = 192 sec. Rounds 5-6 (1.3x fatigue): 80 × 1.3 = 104 sec per round × 2 = 208 sec. Rounds 7-8 (1.4x fatigue): 80 × 1.4 = 112 sec per round × 2 = 224 sec. Rounds 9-10 (1.6x fatigue): 80 × 1.6 = 128 sec per round × 2 = 256 sec. Total: 160 + 192 + 208 + 224 + 256 = 1040 seconds for elite athletes. Adding rest between HSPU sets (strict movements require more recovery) and hand switches adds approximately 200 seconds. This gives us an elite target of ~1240 seconds (20:40). Comparing to similar gymnastics-heavy benchmarks like Angie (bodyweight movements, 16-19 minutes for elite), this workout's strict HSPU requirement and overhead stability challenge justifies the longer duration. The 10-round format with high-skill movements creates significant fatigue accumulation. Final targets: L10: 12:00, L5: 20:00, L1: 30:00.

Modality Profile

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