Workout Description

Why This Workout Is Hard

The EMOM format creates significant challenge by forcing strict handstand push-ups every minute while shoulders are pre-fatigued from max shoulder presses. Most average athletes will struggle with strict HSPU consistency under this fatigue, especially as the workout progresses. The combination of high skill movement with accumulating shoulder fatigue and time pressure makes this substantially harder than either element alone.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume shoulder pressing combined with strict handstand push-ups creates significant upper body muscular endurance demands over ten minutes.
• Strength (7/10): Strict handstand push-ups require substantial pressing strength, while shoulder press loads challenge maximal force production capabilities.
• Flexibility (6/10): Handstand position demands significant shoulder mobility and thoracic extension, plus overhead positioning for shoulder press requires good range.
• Endurance (4/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system moderately, though not at marathon intensity levels.
• Speed (3/10): EMOM format allows recovery between rounds, reducing cycling speed demands compared to continuous formats like AMRAP.
• Power (2/10): Minimal explosive movement requirements; both exercises emphasize controlled strength rather than rapid force development or speed.

Movements

• Shoulder Press

Benchmark Notes

This is a 10-minute EMOM with 1 strict handstand push-up per minute followed by max reps shoulder press at 45/35 lbs. The scoring is total reps, which refers to the shoulder press reps accumulated across all 10 rounds. Movement Analysis: - Strict HSPU: 1 rep per minute, takes 3-5 seconds for most athletes - Shoulder Press (45/35): Light weight allows for high rep potential in remaining 55-57 seconds - Fresh shoulder press at this weight: 1-1.5 sec per rep Round-by-round breakdown: - Minutes 1-3: HSPU + 25-30 shoulder press reps (shoulders fresh) - Minutes 4-6: HSPU + 22-27 reps (slight fatigue, 1.2x multiplier) - Minutes 7-8: HSPU + 18-24 reps (significant shoulder fatigue, 1.4x multiplier) - Minutes 9-10: HSPU + 15-20 reps (heavy fatigue, 1.6x multiplier) The strict HSPU creates significant shoulder pre-fatigue that compounds each minute. Unlike kipping HSPU, strict versions require more strength and create more fatigue. Elite athletes (L10): ~280 total shoulder press reps Median athletes (L5): ~200 total reps Novice athletes (L1): ~120 total reps No direct anchor match exists, but this follows the pattern of high-volume, time-constrained workouts where fatigue accumulation is the limiting factor. The EMOM format provides forced rest but the strict HSPU requirement creates a unique shoulder endurance challenge. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two movements: Strict Handstand Push Up (bodyweight/gymnastics) and Shoulder Press (external load/weightlifting). Equal split between gymnastics and weightlifting modalities.