Workout Description

Why This Workout Is Hard

Five consecutive Tabata intervals with minimal rest creates significant cumulative fatigue across multiple muscle groups. While individual movements are manageable, the combination of grip-intensive pull-ups and knees-to-elbows after upper body fatigue from HSPU, plus the relentless 20s on/10s off pace throughout, prevents meaningful recovery. The handstand push-ups become a major limiting factor under fatigue, requiring scaling for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple Tabata protocols targeting different muscle groups will exhaust local muscular endurance, especially upper body pulling and pushing stamina.
• Endurance (8/10): Five consecutive Tabata intervals with minimal rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Speed (8/10): Tabata protocol requires rapid cycling and maximum rep output in 20-second windows, with quick transitions between different movement patterns.
• Power (7/10): Tabata format demands explosive efforts during work intervals, particularly in wall balls and pull-ups for maximum reps per round.
• Flexibility (6/10): Handstand push-ups demand shoulder mobility, knees to elbows require hip flexion, and overhead positioning in wall balls challenges thoracic spine.
• Strength (4/10): Wall balls provide moderate load demand, while handstand push-ups require significant relative strength. Other movements are bodyweight only.

Movements

• Wall Ball
• Knees-to-Elbow
• Handstand Push-Up
• Row
• Pull-Up

Benchmark Notes

This workout consists of 5 Tabata intervals (8 rounds of 20 seconds work, 10 seconds rest each) with 1-minute rest between movements. Each Tabata lasts 4 minutes, totaling 20 minutes of work plus 4 minutes of rest (24 minutes total). I'll analyze each movement separately then sum the total reps. Tabata Row: Elite athletes can maintain 12-15 strokes per 20-second interval across 8 rounds. With slight fatigue, expect 12-13 average = 100 total strokes. Recreational athletes: 8-10 strokes average = 70 total. Tabata Wall Balls (20/14): Fresh state allows 8-12 reps per interval for elite, but wall balls are highly fatiguing. Elite: rounds 1-4 average 10 reps, rounds 5-8 average 8 reps = 72 total. Recreational: 5-6 average early, 3-4 late = 36 total. Tabata Pull-Ups: Most fatiguing movement. Elite athletes: rounds 1-3 average 8 reps, rounds 4-6 average 6 reps, rounds 7-8 average 4 reps = 52 total. Recreational: 3-4 early, 2-3 middle, 1-2 late = 20 total. Tabata Handstand Push-Ups: Extremely demanding. Elite: rounds 1-3 average 6 reps, rounds 4-6 average 4 reps, rounds 7-8 average 2 reps = 36 total. Recreational: 2-3 early, 1-2 middle, 0-1 late = 12 total. Tabata Knees to Elbows: Grip already compromised from pull-ups. Elite: rounds 1-4 average 7 reps, rounds 5-8 average 5 reps = 48 total. Recreational: 4-5 early, 2-3 late = 28 total. This format is similar to Fight Gone Bad but with different movements and Tabata timing instead of 1-minute stations. FGB anchor shows L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout is more challenging due to the high-skill gymnastics movements (HSPU, pull-ups) and shorter work intervals that favor power over pacing. Total rep calculations: - L10 (Elite): 100 + 72 + 52 + 36 + 48 = 308 reps, but top performers could push to 350+ with superior technique - L5 (Average): 85 + 50 + 30 + 20 + 35 = 220 reps, scaling to 340 for median CrossFitter - L1 (Beginner): 70 + 36 + 20 + 12 + 28 = 166 reps, but allowing for scaled movements brings this to 180 Adjusting from FGB anchor but accounting for the more technical movements and shorter intervals, I'm setting slightly lower targets across all levels. Final targets: L10: 500 reps, L5: 340 reps, L1: 180 reps

Modality Profile

5 movements total: 3 Gymnastics (Pull-Up, Handstand Push-Up, Knees To Elbow), 1 Monostructural (Row), 1 Weightlifting (Wall Ball). 60% G, 20% M, 20% W.