Workout Description

Why This Workout Is Hard

While individual elements seem manageable - 30-second intervals with equal rest - the combination creates significant challenge. HSPUs are a high-skill movement that degrades rapidly under fatigue, and the 5-round format means performing them while increasingly fatigued from KB swings. The short work intervals create high intensity, and most average athletes will hit failure on HSPUs by rounds 3-4, forcing difficult scaling decisions mid-workout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Handstand push-ups will quickly exhaust shoulder and tricep stamina, while kettlebell swings challenge posterior chain endurance over multiple rounds.
• Speed (8/10): AMRAP format demands maximum rep cycling speed within each 30-second window to accumulate volume before fatigue sets in.
• Endurance (7/10): Five rounds of 30-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while kettlebell swings need hip hinge flexibility.
• Strength (6/10): Handstand push-ups require significant upper body pressing strength, while 53/35lb kettlebell swings demand moderate hip hinge strength.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while handstand push-ups require some power for rapid cycling.

Movements

• Handstand Push-Up
• Kettlebell Swing

Benchmark Notes

This workout consists of 5 rounds alternating between 30-second AMRAPs of handstand push-ups and kettlebell swings (53/35), with 30-second rests between exercises. Since it's scored as 'Reps', we're tracking total repetitions across all rounds. Movement Analysis: - Handstand Push-Ups: In fresh state, elite athletes can perform 1 rep every 2-3 seconds, but in 30-second intervals with fatigue, expect 8-12 reps per round initially, declining to 4-8 reps in later rounds - Kettlebell Swings (53/35): Fresh state allows 1 rep every 1.5-2 seconds, so 15-20 reps per 30-second interval initially, declining to 10-15 reps in later rounds Fatigue Pattern: - Round 1: 100% capacity (HSPU: 10-12, KBS: 18-20) - Round 2: 95% capacity (HSPU: 9-11, KBS: 17-19) - Round 3: 85% capacity (HSPU: 8-10, KBS: 15-17) - Round 4: 75% capacity (HSPU: 7-9, KBS: 13-15) - Round 5: 65% capacity (HSPU: 6-8, KBS: 12-14) The 30-second rest periods provide partial recovery but aren't sufficient for full restoration, especially for the demanding handstand push-ups. Benchmark Calculations: - L10 (Elite): ~230 total reps (HSPU: 90, KBS: 140) - L5 (Average): ~140 total reps (HSPU: 55, KBS: 85) - L1 (Beginner): ~60 total reps (HSPU: 20, KBS: 40) This workout is similar to interval-based gymnastics/weightlifting combinations but doesn't match any specific benchmark anchor. The handstand push-up component makes it significantly more challenging than standard kettlebell-only workouts. Final targets: L10: 230 reps, L5: 140 reps, L1: 60 reps

Modality Profile

Two movements: Handstand Push-Up (bodyweight/gymnastics) and Kettlebell Swing (external load/weightlifting). Equal 50/50 split between G and W modalities.