Workout Description

Why This Workout Is Hard

This workout combines heavy back squats (225/155) with high-skill handstand push-ups in a continuous 18-minute format with minimal rest. The heavy squats will significantly fatigue the legs before goblet squats, while shoulder fatigue from HSPU compounds into the pressing movement. The 1-minute intervals create time pressure preventing adequate recovery between demanding movements, making this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of squatting movements and overhead pressing creates major muscular endurance demands, especially in legs and shoulders.
• Endurance (7/10): Nine rounds of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Strength (6/10): Back squats at 225/155 and handstand push-ups require significant strength, though not maximal loads due to volume demands.
• Speed (5/10): One-minute intervals create time pressure requiring efficient transitions and steady pacing to maximize AMRAP portions.
• Flexibility (4/10): Handstand push-ups demand good shoulder mobility, goblet squats require ankle/hip flexibility, kneeling position adds mobility component.
• Power (2/10): Minimal explosive movement; focus is on grinding through high volume rather than explosive output or speed.

Movements

• Back Squat
• Kettlebell Goblet Squat
• Handstand Push-Up
• Dumbbell Full Kneeling Shoulder Press

Benchmark Notes

This is a 9-round interval workout with two 1-minute stations per round, totaling 18 minutes. Each round requires 5 back squats at 225/155 followed by AMRAP KB goblet squats, then 5 handstand push-ups followed by AMRAP DB shoulder press. Movement analysis: Back squats at 225/155 are moderately heavy - elite athletes can complete 5 reps in 12-15 seconds, leaving 45-48 seconds for goblet squats. Intermediate athletes need 18-25 seconds for back squats, leaving 35-42 seconds. Novices may need 30-40 seconds, leaving only 20-30 seconds. KB goblet squats at 53/35 can be performed at 2-3 seconds per rep when fresh. Handstand push-ups take 3-4 seconds per rep for elites, 5-8 seconds for intermediates, and 8-12 seconds for novices. DB shoulder press from kneeling position is 2-3 seconds per rep. Fatigue progression significantly impacts later rounds - by rounds 7-9, movement times increase 30-50% and athletes need more rest between heavy back squats. Elite athletes might average 25-30 total reps per round early, dropping to 20-25 in later rounds. Intermediate athletes start around 18-22 reps per round, finishing at 12-16. Novices begin at 10-15 reps per round, ending at 8-12. Total rep calculation: Elite (L9-L10): 420-450 total reps, Advanced (L7-L8): 360-390 reps, Intermediate (L5-L6): 300-330 reps, Novice (L2-L4): 210-270 reps, Beginner (L1): 180 reps. Final targets - L10: 450 reps, L5: 315 reps, L1: 180 reps.

Modality Profile

4 movements total: Back Squat (W), Kettlebell Goblet Squat (W), Handstand Push-Up (G), Dumbbell Full Kneeling Shoulder Press (W). 1 gymnastics movement and 3 weightlifting movements gives 25% G, 75% W.