Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy squat cleans (135/95) with handstand push-ups under significant fatigue accumulation. The continuous format with runs creates minimal recovery, forcing athletes to perform 45 total squat cleans and 45 HSPUs while progressively fatigued. The weight is manageable fresh, but becomes challenging as grip, shoulders, and legs accumulate fatigue. Most athletes will need to break movements significantly in later rounds, making scaling likely.

Benchmark Times for WOD

• Elite: <9:30
• Advanced: 10:30-11:30
• Intermediate: 12:30-13:30
• Beginner: >21:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of squat cleans and handstand push-ups in a 21-15-9 format severely tests upper body and posterior chain muscular endurance.
• Endurance (8/10): Six 400m runs combined with high-skill barbell and gymnastics work creates significant cardiovascular demand throughout the workout.
• Power (8/10): Squat cleans are highly explosive movements requiring rapid force development from the floor through the catch position.
• Flexibility (7/10): Squat cleans demand ankle, hip, and thoracic mobility; handstand push-ups require excellent shoulder and thoracic spine flexibility.
• Strength (6/10): 135/95 lb squat cleans require substantial strength, while handstand push-ups demand significant relative strength for overhead pressing.
• Speed (6/10): For-time format with runs demands efficient transitions and sustained pace across multiple high-skill movements and cardio intervals.

Movements

• Squat Clean
• Run
• Handstand Push-Up

Scaling Options

Reduce squat clean weight to 95/65 or 115/75 lbs. Scale HSPUs to pike push-ups on box, wall walks, or strict push-ups. Reduce runs to 200m if endurance is limiting factor. Consider rep scheme of 15-12-9 instead of 21-15-9. Advanced athletes can increase weight to 155/105 or add a weighted vest for runs.

Scaling Explanation

Scale squat clean weight if you cannot maintain sets of 5+ reps when fresh. Scale HSPUs if you cannot perform 10+ strict or 15+ kipping when fresh. Target completion time should be 20-30 minutes. If projected to exceed 35 minutes, scale volume or movements. Priority is maintaining movement quality and workout intensity over hitting Rx weights.

Intended Stimulus

Moderate-duration mixed modal workout lasting 20-30 minutes targeting the glycolytic-oxidative energy systems. This chipper-style workout challenges grip strength, upper body pressing endurance, and cardiovascular capacity while managing fatigue across multiple movement patterns. Primary focus is muscular endurance and aerobic power with significant grip and shoulder demands.

Coach Insight

Pace the runs at 70-80% effort to preserve energy for strength movements. Break squat cleans early - consider 11-10, 8-7, 5-4 reps to maintain cycling rhythm. Keep the bar close and focus on fast elbows through the catch. For HSPUs, use small sets (3-5 reps) consistently rather than going to failure. Maintain hollow body position and drive through heels. Transition quickly between movements but walk the first 50m of each run to recover breathing. The middle round of 15s will be the grinder - stay mentally tough.

Benchmark Notes

This workout contains 45 squat cleans (135/95) and 45 handstand push-ups with 6x400m runs totaling 2400m. Round-by-round breakdown: Round 1 (21 reps each): Squat cleans at 3 sec/rep = 63 sec, HSPU at 8 sec/rep = 168 sec, 2x400m runs at 90 sec each = 180 sec, transitions = 15 sec, total = 426 sec. Round 2 (15 reps each): 1.15x fatigue applied, squat cleans = 52 sec, HSPU = 138 sec, 2x400m runs = 207 sec, transitions = 15 sec, total = 412 sec. Round 3 (9 reps each): 1.25x fatigue applied, squat cleans = 34 sec, HSPU = 90 sec, 2x400m runs = 225 sec, transitions = 15 sec, total = 364 sec. Total time calculation: 426 + 412 + 364 = 1202 seconds base time for elite level. Applied 15% spread between levels for medium-duration workout. L10 (elite) = 570 sec, L9 = 630 sec, L8 = 690 sec, L7 = 750 sec, L6 = 810 sec, L5 (median) = 870 sec, L4 = 960 sec, L3 = 1080 sec, L2 = 1260 sec, L1 = scaled version expected.

Modality Profile

Three movements across all modalities: Squat Clean (Weightlifting), Run (Monostructural), and Handstand Push-Up (Gymnastics). Even distribution with slight weight toward Weightlifting.