Workout Description
Why This Workout Is Hard
This workout combines moderate-heavy dumbbell loads (35/50 lbs) with high-skill gymnastics movements (strict then kipping HSPU) and 100 total double-unders across 6 rounds. The structure—strict HSPU first when fresh, then kipping when fatigued—creates compounding difficulty. Grip fatigue from cleans/S2O interferes with HSPU performance. The 1-minute rest provides minimal recovery between demanding 6-minute blocks. Most average athletes will struggle with HSPU quality under fatigue, making this Hard rather than Medium.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High rep volume across upper body pressing (20 HSPUs) and pulling (20 cleans/S2O) plus 100 double-unders tests sustained muscular endurance under fatigue.
- Endurance (7/10): Two distinct blocks with moderate-to-high cardiovascular demand. Continuous movement with minimal rest (only 1 min between blocks) challenges aerobic capacity over approximately 10 minutes.
- Power (7/10): Hang power cleans and shoulder-to-overheads are inherently explosive movements. Double-unders require rapid lower body power. Kipping HSPUs add dynamic component.
- Strength (6/10): Moderate loads (35-50 lb dumbbells) with compound movements demand meaningful force production, though not maximal effort. Strict HSPUs add strength component.
- Flexibility (6/10): Handstand push-ups require significant shoulder mobility and overhead range. Dumbbell movements demand adequate hip and shoulder mobility for clean and press positions.
- Speed (6/10): For-time format demands quick movement cycling and minimal transition time. Double-unders emphasize speed, though heavy pressing movements naturally slow pace.
Movements
- Kipping Handstand Push-Up
- Strict Handstand Push-Up
- Dumbbell Shoulder-to-Overhead
- Dumbbell Hang Power Clean
- Double-Under
Modality Profile
Workout contains 4 unique movements: strict handstand push-ups (G), kipping handstand push-ups (G), dumbbell hang power cleans (W), dumbbell shoulder-to-overheads (W), and double-unders (G). Total: 3 gymnastics movements (handstand push-ups variants counted as one movement category, double-unders), 2 weightlifting movements (dumbbell cleans, dumbbell shoulder-to-overheads). Distribution: 3G / 2W = 60/40, rounded to 50/50 for clean modality split.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Two distinct blocks with moderate-to-high cardiovascular demand. Continuous movement with minimal rest (only 1 min between blocks) challenges aerobic capacity over approximately 10 minutes. |
| Stamina | 8/10 | High rep volume across upper body pressing (20 HSPUs) and pulling (20 cleans/S2O) plus 100 double-unders tests sustained muscular endurance under fatigue. |
| Strength | 6/10 | Moderate loads (35-50 lb dumbbells) with compound movements demand meaningful force production, though not maximal effort. Strict HSPUs add strength component. |
| Flexibility | 6/10 | Handstand push-ups require significant shoulder mobility and overhead range. Dumbbell movements demand adequate hip and shoulder mobility for clean and press positions. |
| Power | 7/10 | Hang power cleans and shoulder-to-overheads are inherently explosive movements. Double-unders require rapid lower body power. Kipping HSPUs add dynamic component. |
| Speed | 6/10 | For-time format demands quick movement cycling and minimal transition time. Double-unders emphasize speed, though heavy pressing movements naturally slow pace. |
For total time:3 rounds of:10 strict handstand push-ups10 dumbbell hang power cleans50 double-undersRest 1 min., then:3 rounds of:10 kipping handstand push-ups10 dumbbell shoulder-to-overheads50 double-unders♀ 35-lb. dumbbells♂ 50-lb. dumbbellsTime cap: 10 min.