Workout Description

Why This Workout Is Hard

The handstand push-ups create a significant skill and strength bottleneck that will force most athletes to break early and often. Wall balls after HSPU target similar pressing muscles, creating cumulative shoulder fatigue. The second portion provides some relief with basic movements, but the initial 5 rounds of skilled pressing under fatigue accumulation makes this challenging for the average CrossFitter, requiring scaling of HSPU volume or progression.

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 upper body pressing movements (75 handstand push-ups, 50 push-ups) and 75 wall balls will heavily tax muscular endurance.
• Flexibility (7/10): Handstand push-ups demand excellent shoulder mobility and overhead position, while wall balls require good squat depth and thoracic extension.
• Endurance (6/10): The combination of 10 rounds with minimal rest creates moderate cardiovascular demand, especially with wall balls elevating heart rate throughout.
• Strength (6/10): Handstand push-ups require significant relative strength, while wall balls and push-ups demand moderate strength endurance under fatigue.
• Speed (5/10): Moderate pacing required to maintain movement quality across 10 rounds, with transitions between upper and lower body movements.
• Power (4/10): Wall balls require some explosive hip extension, but handstand push-ups and push-ups are more strength-endurance focused movements.

Movements

• Handstand Push-Up
• Wall Ball
• Push-Up
• Air Squat

Benchmark Notes

This workout consists of two distinct sections: 5 rounds of handstand push-ups and wall balls, followed by 5 rounds of push-ups and air squats. I'll analyze each section separately then combine. Section 1 (5 rounds: 5 HSPU + 15 Wall Balls): - Handstand Push-Ups: 2-4 sec per rep fresh, but in complex workouts with multiple movements, HSPU timing increases to 8-12 sec per rep due to setup and recovery needs - Wall Balls: 2-3 sec per rep fresh - Round 1-2: HSPU 5×10sec=50sec, Wall Balls 15×2.5sec=37.5sec, transitions 5sec = 92.5sec per round - Round 3-4: Apply 1.2x fatigue multiplier = 111sec per round - Round 5: Apply 1.3x fatigue multiplier = 120sec per round - Section 1 total: 92.5×2 + 111×2 + 120 = 527sec Section 2 (5 rounds: 10 Push-Ups + 30 Air Squats): - Push-Ups: 1-1.5 sec per rep - Air Squats: 1-1.5 sec per rep - Round 1-2: Push-Ups 10×1.2sec=12sec, Air Squats 30×1.2sec=36sec, transitions 3sec = 51sec per round - Round 3-4: Apply 1.2x fatigue multiplier = 61sec per round - Round 5: Apply 1.3x fatigue multiplier = 66sec per round - Section 2 total: 51×2 + 61×2 + 66 = 290sec Transition between sections: 10-15 seconds Total workout time: 527 + 290 + 15 = 832 seconds for intermediate athletes This workout is most similar to a combination of gymnastics-heavy chippers. The handstand push-up component makes it significantly more challenging than basic bodyweight workouts. I'm anchoring against Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) which has L10: 900-1080sec, L5: 1320-1500sec, L1: 1980-2400sec, but this workout is shorter with only 75 total reps in section 1 and 200 total reps in section 2, plus the HSPU are more demanding than pull-ups. Adjusting from Angie anchor: This workout has roughly 60% of Angie's volume but with more challenging movements (HSPU vs pull-ups), so I'm scaling to approximately 70% of Angie's times. Final targets - L10: 360sec (6:00), L5: 600sec (10:00), L1: 1080sec (18:00)

Modality Profile

4 movements total: Handstand Push-Up, Push-Up, and Air Squat are gymnastics (3/4 = 75%), Wall Ball is weightlifting (1/4 = 25%), no monostructural movements