Workout Description

Why This Workout Is Very Hard

This workout combines two extremely demanding elements in an unforgiving format. Unbroken handstand push-ups require high skill and shoulder endurance, while 245/160lb front squats are near-maximal for most athletes. The alternating EMOM provides minimal recovery between these taxing movements. Most athletes will fail the unbroken HSPU requirement early or struggle with the heavy front squats under accumulated fatigue, requiring significant scaling of both movements.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy front squats at 245/160 pounds demand significant maximal strength, while handstand push-ups require substantial relative strength.
• Stamina (7/10): Unbroken handstand push-ups will quickly exhaust shoulder and tricep stamina, while front squats challenge leg endurance under heavy load.
• Flexibility (6/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while front squats demand ankle and hip flexibility.
• Speed (5/10): EMOM format requires efficient transitions and movement execution within each minute, but allows recovery between alternating exercises.
• Endurance (4/10): Ten minutes of alternating work creates moderate cardiovascular demand, but built-in rest periods between movements limit pure aerobic stress.
• Power (3/10): Front squats can be performed explosively, but the heavy load and handstand push-ups favor controlled strength over explosive power.

Movements

• Front Squat
• Handstand Push-Up

Benchmark Notes

This is a 10-minute alternating EMOM with two movements: A) Unbroken Handstand Push-Ups and B) 3 Front Squats at 245/160 lbs. Since it's scored as 'Reps', I'm calculating total repetitions completed across both movements over the 10 minutes (5 rounds of each movement). Movement A (Handstand Push-Ups): This is the limiting factor for most athletes. 'Unbroken' means athletes must complete all reps without breaking - once they fail, they get zero for that round. Elite athletes might manage 8-12 unbroken HSPUs early rounds, degrading to 5-8 in later rounds due to fatigue. Average athletes might get 3-5 early, 1-3 later. Beginners might only complete 1-2 per round or fail entirely in later rounds. Movement B (Front Squats): At 245/160 lbs, this is heavy loading (roughly 1.5-1.8x bodyweight for most). However, only 3 reps per round with full minute rest makes this manageable for most intermediate+ athletes. The weight will limit participation - beginners may need to scale significantly. Total rep calculation: 5 rounds each movement over 10 minutes. Elite (L9-L10): 8-10 HSPUs per round + 15 front squats = 55-65 total reps. Advanced (L7-L8): 5-7 HSPUs per round + 15 front squats = 40-50 total reps. Intermediate (L5-L6): 3-5 HSPUs per round + 15 front squats = 30-40 total reps. Novice (L2-L4): 1-3 HSPUs per round + 12-15 front squats = 17-30 total reps. Beginner (L1): 0-1 HSPUs per round + 9-12 front squats = 9-17 total reps. The handstand push-up requirement creates a significant skill barrier, while the heavy front squat loading creates a strength barrier. Most athletes will be limited by the HSPU volume rather than the front squat weight. Final targets - L10: 110+ reps, L5: 70 reps, L1: 30 reps.

Modality Profile

Two movements: Handstand Push-Up (bodyweight gymnastics) and Front Squat (barbell weightlifting). Equal split between gymnastics and weightlifting modalities.