Workout Description

Why This Workout Is Hard

While strict handstand push-ups are a fundamental CrossFit skill, this max effort format creates significant difficulty. Most average CrossFitters can only perform 3-8 strict HSPUs when fresh, and the psychological pressure of a max test amplifies the challenge. The strict requirement eliminates kipping assistance, making this purely about strength-to-bodyweight ratio and shoulder endurance - areas where many athletes struggle significantly.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary test of upper body pressing strength and core stability in an inverted position against bodyweight resistance.
• Flexibility (7/10): Requires significant shoulder and thoracic spine mobility to achieve proper handstand position and full range of motion.
• Stamina (3/10): Some muscular endurance required to accumulate reps in the single best set, but not the primary focus.
• Power (2/10): Strict movement eliminates kipping, making this primarily a strength grind rather than explosive power output.
• Endurance (1/10): Minimal cardiovascular demand as this is a max effort strength test with full recovery between attempts.
• Speed (1/10): No time component or cycling demand; focus is purely on maximum reps in single unbroken set.

Movements

• Handstand Push-Up

Benchmark Notes

This workout is a max effort strict handstand push-up test, scored as the single best unbroken set (not total reps across multiple attempts). Since there's no direct anchor for strict HSPU max sets, I'll analyze this as a pure strength-gymnastics test. Strict HSPUs require significant overhead pressing strength, core stability, and shoulder mobility. Unlike kipping HSPUs, there's no momentum assistance, making this primarily a strength test. For reference, strict HSPUs are significantly harder than kipping - most athletes who can do 15+ kipping HSPUs might only manage 5-8 strict ones. The progression is non-linear due to strength requirements: L1 (1 rep) represents someone who can barely achieve one strict HSPU, L5 (12 reps) represents a solid intermediate athlete with good pressing strength, and L10 (45+ reps) represents elite gymnastic strength athletes. The scoring being 'single best set' means athletes get multiple attempts to achieve their max unbroken set, so these numbers reflect true maximum capacity rather than fatigued performance. Female levels are typically 20-30% lower due to upper body strength differences. Final targets: Male L10: 45+ reps, L5: 12 reps, L1: 1 rep. Female L10: 30+ reps, L5: 8 reps, L1: 1 rep.

Modality Profile

Handstand Push-Up is a bodyweight gymnastics movement, making this 100% Gymnastics