Workout Description

Why This Workout Is Hard

The 70% 4RM deadlifts (~315/225 for average athletes) are heavy but manageable in isolation. However, the continuous format with strict HSPU creates significant interference - deadlifts tax grip and posterior chain, then immediately demanding overhead pressing strength and shoulder stability. The 8-minute cap adds time pressure, forcing athletes to push pace despite accumulating fatigue. Most will need to scale the HSPU or deadlift load.

Benchmark Times for 5/24/18

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Deadlifts at 70% of 4RM represent substantial loading, while strict handstand push-ups demand high relative strength without momentum assistance.
• Stamina (7/10): Forty total deadlifts at 70% 4RM plus forty strict handstand push-ups will significantly challenge upper body and posterior chain muscular endurance.
• Flexibility (6/10): Strict handstand push-ups require significant shoulder mobility and thoracic extension, while deadlifts demand hip hinge flexibility and ankle mobility.
• Speed (5/10): The 8-minute cap creates urgency for transitions and movement efficiency, but heavy loads and strict movements naturally limit cycling speed.
• Endurance (4/10): The 8-minute time cap with 5 rounds creates moderate cardiovascular demand, but the heavy deadlifts and strict movements limit continuous aerobic output.
• Power (2/10): Both movements are primarily strength-based with minimal explosive component; deadlifts are controlled pulls and handstand push-ups are strict presses.

Movements

• Deadlift
• Handstand Push-Up

Benchmark Notes

This workout consists of 5 rounds of 8 deadlifts at 70% of 4RM and 8 strict handstand push-ups, with an 8-minute time cap. Movement analysis: Deadlifts at 70% 4RM will take approximately 2-3 seconds per rep when fresh, totaling 16-24 seconds per round. Strict handstand push-ups are significantly more demanding than kipping versions, taking 8-12 seconds per rep in a complex workout, totaling 64-96 seconds per round. Round-by-round breakdown with fatigue: Round 1 (fresh): Deadlifts 20 sec + HSPU 70 sec + transition 5 sec = 95 sec. Round 2: Deadlifts 22 sec + HSPU 80 sec + transition 5 sec = 107 sec. Round 3: Deadlifts 24 sec + HSPU 90 sec + transition 5 sec = 119 sec. Round 4: Deadlifts 26 sec + HSPU 100 sec + transition 5 sec = 131 sec. Round 5: Deadlifts 28 sec + HSPU 110 sec + transition 5 sec = 143 sec. Total estimated time: 595 seconds (9:55). However, the 8-minute cap means many athletes will not complete all rounds. The strict HSPU requirement creates a significant bottleneck - elite athletes might maintain larger sets early but will break down significantly in later rounds. I referenced DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) as the closest anchor, which has L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. This workout is more demanding due to strict HSPU vs push jerks, and the 8-minute cap creates a natural ceiling. Adjusting DT anchors downward by 15-20% for the time cap constraint and strict movement difficulty. Final targets: L10: 270 sec (4:30), L5: 420 sec (7:00), L1: 720 sec (12:00, but capped at 8:00 with partial completion).

Modality Profile

Two movements: Deadlift (Weightlifting) and Handstand Push-Up (Gymnastics). Equal split between bodyweight and external load movements.