Workout Description

Why This Workout Is Hard

The 70% 4RM deadlifts (~315/225 for average athletes) are heavy but manageable in isolation. However, the continuous format with strict HSPU creates significant interference - deadlifts tax grip and posterior chain, then immediately demanding overhead pressing strength and shoulder stability. The 8-minute cap adds time pressure, forcing athletes to push pace despite accumulating fatigue. Most will need to scale the HSPU or deadlift load.

Benchmark Times for 5/24/18

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Deadlifts at 70% of 4RM represent substantial loading, while strict handstand push-ups demand high relative strength without momentum assistance.
• Stamina (7/10): Forty total deadlifts at 70% 4RM plus forty strict handstand push-ups will significantly challenge upper body and posterior chain muscular endurance.
• Flexibility (6/10): Strict handstand push-ups require significant shoulder mobility and thoracic extension, while deadlifts demand hip hinge flexibility and ankle mobility.
• Speed (5/10): The 8-minute cap creates urgency for transitions and movement efficiency, but heavy loads and strict movements naturally limit cycling speed.
• Endurance (4/10): The 8-minute time cap with 5 rounds creates moderate cardiovascular demand, but the heavy deadlifts and strict movements limit continuous aerobic output.
• Power (2/10): Both movements are primarily strength-based with minimal explosive component; deadlifts are controlled pulls and handstand push-ups are strict presses.

Movements

• Deadlift
• Handstand Push-Up

Benchmark Notes

This workout consists of 5 rounds of 8 deadlifts at 70% of 4RM and 8 strict handstand push-ups, with an 8-minute time cap. Movement-by-movement analysis: Deadlifts at 70% 4RM will take approximately 2.5-3 seconds per rep for most athletes, totaling 20-24 seconds per round when fresh. Strict handstand push-ups are significantly more demanding than kipping versions, taking 8-12 seconds per rep in a complex workout like this, totaling 64-96 seconds per round. Adding 5-10 seconds for transitions between movements per round. Round-by-round breakdown with fatigue: Round 1 (fresh): 20s deadlifts + 64s HSPU + 5s transition = 89s. Round 2: 22s deadlifts + 70s HSPU + 6s transition = 98s (1.1x fatigue). Round 3: 24s deadlifts + 77s HSPU + 7s transition = 108s (1.2x fatigue). Round 4: 26s deadlifts + 85s HSPU + 8s transition = 119s (1.3x fatigue). Round 5: 28s deadlifts + 94s HSPU + 9s transition = 131s (1.5x fatigue). Total estimated time for elite athletes: 545 seconds (9:05). However, the 8-minute (480s) time cap is a critical constraint. Many athletes will not complete all 5 rounds within this cap. The workout becomes a race against time, with strict HSPU being the major limiting factor. Elite athletes (L10) should complete all 5 rounds in 270-300 seconds. Advanced athletes (L5) will likely complete 3-4 rounds in the 420-second range. Recreational athletes (L1) may only complete 1-2 rounds, hitting the 480-second cap or taking up to 720 seconds if uncapped. The benchmark levels reflect both completed work within the cap and projected times for full completion. Final targets - L10: 270-300s, L5: 420s, L1: 720s.

Modality Profile

Two movements: Deadlift (Weightlifting) and Handstand Push-Up (Gymnastics). Equal split between bodyweight and external load movements.