Workout Description

Why This Workout Is Hard

Back squats at 70% 5RM (~85% 1RM) represent significant loading that will challenge most athletes across 60 total reps. The descending rep scheme (30-20-10) provides some relief but the continuous nature with handstand push-ups creates problematic interference - fatigued legs must stabilize during inverted pressing. The high-skill HSPU under accumulated leg fatigue, combined with heavy squatting volume, creates multiple limiting factors hitting simultaneously.

Benchmark Times for WOD

• Elite: <3:45
• Advanced: 4:05-4:25
• Intermediate: 4:45-5:10
• Beginner: >8:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of both back squats and handstand push-ups tests muscular endurance in legs and shoulders, with 60 total reps of each movement.
• Strength (7/10): Back squats at 70% of 5RM represent significant loading, while handstand push-ups require substantial relative strength for overhead pressing.
• Endurance (6/10): The descending rep scheme with minimal rest between movements creates moderate cardiovascular demand, especially as fatigue accumulates through the rounds.
• Flexibility (6/10): Back squats demand good ankle, hip, and thoracic mobility, while handstand push-ups require shoulder flexibility and overhead positioning.
• Speed (4/10): Transitions between movements and maintaining steady pace through descending reps matters, but heavy squats naturally limit cycling speed.
• Power (3/10): Some explosive drive out of the squat bottom and press out of handstand position, but loads and fatigue limit true power expression.

Movements

• Back Squat
• Handstand Push-Up

Scaling Options

Reduce back squat load to 60-65% of 5RM. Substitute pike push-ups, box pike push-ups, or knee push-ups for HSPUs. Consider 21-15-9 rep scheme for newer athletes. Advanced athletes can increase to 75% back squat load.

Scaling Explanation

Scale if you cannot perform 10+ unbroken back squats at 70% or 3+ strict handstand push-ups. Priority is maintaining squat depth and HSPU range of motion over speed. Target completion time should be 8-15 minutes with good movement quality throughout.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 8-15 minutes. Combines strength endurance with gymnastics skill under fatigue. Primary challenge is maintaining back squat form while managing handstand push-up efficiency as shoulders fatigue. Tests ability to transition between lower and upper body dominant movements.

Coach Insight

Break back squats into manageable sets early - consider 15-15, 10-10, 5-5 to avoid failure. Focus on depth and drive through heels. For HSPUs, use consistent hand placement and tight hollow body position. Expect significant shoulder fatigue by round of 10. Rest 30-60 seconds between movements, but keep transitions quick. Most athletes struggle with HSPU breakdown in later rounds.

Benchmark Notes

This is a descending ladder format (30-20-10) totaling 60 back squats at 70% 5RM and 60 handstand push-ups. Round 1 (30 reps each): Back squats at 70% 5RM take 2-2.5 sec per rep = 60-75 sec, plus 15-20 sec transition to HSPU. Handstand push-ups in sets of 5-8 take 8-12 sec per rep in complex workouts = 240-360 sec total, plus set breaks of 5-10 sec between sets (4-6 sets) = 20-60 sec additional. Round 1 total: 335-515 sec. Round 2 (20 reps each): Back squats with 1.1x fatigue = 44-55 sec, transition 15-20 sec, HSPU with 1.1x fatigue = 176-264 sec plus breaks 15-40 sec. Round 2 total: 250-379 sec. Round 3 (10 reps each): Back squats with 1.2x fatigue = 24-30 sec, transition 15-20 sec, HSPU with 1.2x fatigue = 96-144 sec plus breaks 10-20 sec. Round 3 total: 145-214 sec. Total workout time ranges from 730 sec (elite) to 1108 sec (recreational). Distributed across performance levels with elite athletes completing in under 4 minutes and recreational athletes taking 7-8 minutes.

Modality Profile

Back Squat is a weightlifting movement with external load (barbell), Handstand Push-Up is a bodyweight gymnastics movement. Two modalities split evenly.