Workout Description

Why This Workout Is Medium

While 80% deadlifts are heavy and handstand push-ups are challenging, the structure makes this manageable. Each round has only 4 deadlifts with a full minute to complete them, plus 1 minute rest between rounds. The shoulder work comes first when fresh, and the low deadlift volume prevents significant fatigue accumulation. The built-in recovery and reasonable rep schemes keep this in medium territory despite the heavy loading.

Benchmark Times for HSPU

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): 80% deadlifts represent significant strength demand, while handstand push-ups require substantial relative strength for overhead pressing movements.
• Stamina (7/10): Handstand push-ups and pike presses will heavily tax shoulder stamina over multiple rounds, while deadlifts challenge posterior chain endurance.
• Flexibility (6/10): Handstand push-ups demand significant shoulder and thoracic mobility, while pike position requires hamstring and hip flexibility for proper execution.
• Endurance (4/10): Five rounds with rest periods provides moderate cardiovascular demand, but the work-to-rest ratio and movement selection limit pure aerobic stress.
• Speed (3/10): One-minute work windows with rest periods emphasize controlled execution over rapid cycling, though transitions between movements matter.
• Power (2/10): Heavy deadlifts have some power component, but the controlled nature of handstand push-ups and moderate pacing reduce explosive demands.

Movements

• Dumbbell Shoulder Press
• Deadlift
• Handstand Push-Up

Benchmark Notes

This is a 5-round workout with structured work/rest intervals: 1 minute for 15 reps of handstand push-ups or seated pike DB shoulder press (50/35 lbs), followed by 1 minute for 4 deadlifts at 80% 1RM, then 1 minute rest. Total workout time is fixed at 15 minutes (5 rounds × 3 minutes per round). The challenge is completing the prescribed reps within each work window. Movement analysis: Handstand push-ups are highly demanding, taking 3-4 seconds per rep when fresh, but fatigue accumulates significantly. The seated pike DB press alternative with 50/35 lbs provides a scalable option. Four deadlifts at 80% 1RM should take 15-20 seconds for elite athletes, allowing recovery time within the minute. The structured rest prevents complete recovery between rounds. Performance differentiation comes from: (1) ability to complete all reps within time windows, (2) movement efficiency under fatigue, and (3) strength levels for the deadlift percentage. Elite athletes (L9-L10) complete all prescribed work efficiently with time to spare in each window. Intermediate athletes (L5-L6) may need to break sets or switch to scaled movements. Novice athletes (L1-L2) will likely miss reps in later rounds or require significant scaling. Since this is a fixed-time workout with completion-based scoring rather than time-to-finish, I'm interpreting this as a time-based workout where faster completion of the prescribed work within each interval represents better performance. The levels represent estimated completion times for athletes who successfully finish all prescribed reps. Final targets - L10: 360 seconds (6:00), L5: 600 seconds (10:00), L1: 900 seconds (15:00 - full time cap).

Modality Profile

3 movements total: Handstand Push-Up (Gymnastics), Dumbbell Shoulder Press (Weightlifting), Deadlift (Weightlifting). 1 Gymnastics movement (33%) and 2 Weightlifting movements (67%).