Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy push press (135/95) with strict HSPU under significant time pressure and fatigue accumulation. The decreasing time caps (8-6-4 minutes) with only 2-minute rests create mounting fatigue, while the runs tax the legs before demanding upper body strength. Most athletes will struggle with strict HSPU volume after running, and the push press weight becomes challenging as shoulders fatigue. The combination of skill, strength, and cardio under time pressure elevates this beyond medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Strict handstand push-ups and push press create major upper body stamina demands, especially as fatigue accumulates across three rounds.
• Endurance (7/10): Three rounds of running combined with strength work creates significant cardiovascular demand, though capped time limits prevent pure aerobic testing.
• Flexibility (7/10): Strict handstand push-ups demand exceptional shoulder mobility and overhead positioning, with push press requiring good thoracic extension.
• Strength (6/10): 135/95lb push press and strict HSPU require significant strength, though not maximal loads due to AMRAP format and fatigue.
• Speed (6/10): Capped time domains create urgency for quick transitions and efficient movement cycling, especially in shorter final round.
• Power (4/10): Push press has explosive component, but strict HSPU and running are more strength-endurance focused than pure power output.

Movements

• Run
• Handstand Push-Up
• Push Press

Benchmark Notes

This is a complex three-part workout with decreasing time caps and consistent movement patterns. Each section includes running followed by AMRAP strict HSPU and push press (135/95). Since it's scored as 'Reps', I'm calculating total repetitions across all three sections. Movement Analysis: - 1400m run: 5:30-8:00 for most athletes - 700m run: 2:45-4:00 for most athletes - 400m run: 1:30-2:15 for most athletes - Strict HSPU: 3-8 seconds per rep (much slower than kipping) - Push Press 135/95: 2-3 seconds per rep Section 1 (8 min cap): After 1400m run (5:30-7:00), athletes have 1:00-2:30 for AMRAP. Strict HSPU are very demanding - elite athletes might complete 3-5 rounds (18-30 reps), average athletes 1-3 rounds (6-18 reps), beginners might only get the run done. Section 2 (6 min cap): After 700m run (2:45-3:30), athletes have 2:30-3:15 for AMRAP. Similar rep ranges but slightly more time percentage-wise. Section 3 (4 min cap): After 400m run (1:30-2:00), athletes have 2:00-2:30 for work. This becomes a sprint finish. Fatigue Considerations: - Strict HSPU become exponentially harder with fatigue - Shoulder fatigue from push press affects HSPU significantly - Running fatigue accumulates across sections despite rest Total Rep Estimates: - Elite (L9-L10): 15-21 total rounds = 135-189 reps - Advanced (L7-L8): 11-17 total rounds = 99-153 reps - Intermediate (L5-L6): 8-13 total rounds = 72-117 reps - Novice (L2-L4): 5-11 total rounds = 45-99 reps - Beginner (L1): 5-7 total rounds = 45-63 reps This workout doesn't match any classic anchors directly, but the strict HSPU component makes it significantly more challenging than typical AMRAP workouts. The combination of running and strict gymnastics creates a unique demand profile. Final targets - L10: 189 reps, L5: 117 reps, L1: 45 reps

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Handstand Push-Up (bodyweight gymnastics), and Push Press (external load weightlifting). Equal distribution with slight rounding to weightlifting.