Workout Description

Why This Workout Is Hard

This workout combines heavy deadlifts (225/155) with high-skill handstand push-ups across 9 rounds with no built-in rest. The deadlifts will create significant grip and posterior chain fatigue that directly interferes with HSPU performance, while the inverted pressing will tax shoulders before returning to heavy pulling. Most athletes will need to scale either the weight or break movements into smaller sets due to cumulative fatigue.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of handstand push-ups will severely test shoulder and tricep endurance, while deadlifts challenge posterior chain stamina over multiple rounds.
• Endurance (7/10): Nine rounds of compound movements with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while deadlifts need adequate hip and ankle flexibility for proper positioning.
• Strength (6/10): Deadlifts at 225/155 require moderate strength, while handstand push-ups demand significant relative strength for overhead pressing in inverted position.
• Speed (5/10): Moderate cycling speed required to maintain intensity across nine rounds, with transitions between floor and standing positions affecting pace.
• Power (3/10): Deadlifts have some explosive component from the floor, but handstand push-ups are more strength-endurance focused with limited power demands.

Movements

• Handstand Push-Up
• Deadlift

Benchmark Notes

This workout consists of 9 rounds of 5 handstand push-ups and 5 deadlifts at 225/155 lbs. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Handstand Push-Ups: In a complex workout like this, each rep takes 8-12 seconds due to setup, kip, and recovery. With 5 reps per round, that's 40-60 seconds per round fresh. - Deadlifts (225/155): At this moderate-heavy load, each rep takes 2-3 seconds. With 5 reps per round, that's 10-15 seconds per round fresh. - Transitions: Moving from HSPU to deadlift requires 3-6 seconds for equipment change. Round-by-Round Breakdown (Male): Rounds 1-2 (fresh, 1.0x): HSPU 40-50s + DL 10-12s + transition 5s = 55-67s per round Rounds 3-4 (1.1-1.2x fatigue): 60-80s per round Rounds 5-6 (1.2-1.3x fatigue): 70-87s per round Rounds 7-8 (1.3-1.5x fatigue): 80-100s per round Round 9 (1.5-2.0x fatigue): 85-120s Total estimated times: - Elite (L10): 360 seconds (6:00) - Advanced (L5): 600 seconds (10:00) - Novice (L1): 1080 seconds (18:00) This workout is primarily limited by handstand push-up capacity and the overhead-to-posterior chain transition. The high skill requirement of HSPU creates significant time spreads between levels. No direct anchor match exists, but this follows similar patterns to other high-skill gymnastics workouts like Amanda or Elizabeth, scaled for the volume and complexity. Final targets - Male: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00)

Modality Profile

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