AI CrossFit CompanionThe 70% deadlifts (likely 315-365+ for average athletes) combined with strict HSPU creates a brutal combination. Heavy deadlifts tax the posterior chain and grip, then immediately transitioning to strict HSPU demands fresh shoulders and core stability. The 8-minute cap forces aggressive pacing with minimal rest. Most athletes will struggle with the HSPU volume under fatigue, requiring significant scaling of either weight or movement.
This workout develops the following fitness attributes:
This workout consists of 5 rounds of 9 deadlifts at 70% 3RM and 9 strict handstand push-ups with an 8-minute cap. Movement analysis: Deadlifts at 70% 3RM will take approximately 2-3 seconds per rep when fresh, but this is a moderately heavy load that will accumulate fatigue. Strict handstand push-ups are highly demanding and will be the limiting factor - elite athletes might do sets of 5-4 or 3-3-3, while recreational athletes will likely do singles with significant rest. Round-by-round breakdown: Round 1 (fresh): DL 18-27 sec, HSPU 18-45 sec, transitions 5 sec = 41-77 sec. Round 2: DL 20-30 sec (1.1x fatigue), HSPU 22-54 sec (1.2x fatigue), transitions 5 sec = 47-89 sec. Round 3: DL 22-33 sec (1.2x fatigue), HSPU 27-65 sec (1.5x fatigue), transitions 5 sec = 54-103 sec. Round 4: DL 24-36 sec (1.3x fatigue), HSPU 32-81 sec (1.8x fatigue), transitions 5 sec = 61-122 sec. Round 5: DL 27-40 sec (1.5x fatigue), HSPU 36-108 sec (2.4x fatigue), transitions 5 sec = 68-153 sec. Total estimated times: Elite (L10): 240-280 sec, Advanced (L5): 360-420 sec, Recreational (L1): 600-720 sec. The 8-minute cap will affect lower-level athletes significantly. This workout is similar to strength-endurance benchmarks but the strict HSPU requirement makes it exceptionally challenging. No direct anchor match, but the volume and intensity suggest times similar to Elizabeth or DT patterns, scaled for the HSPU difficulty. Final targets: L10: 240-280 sec, L5: 360-420 sec, L1: 600-720 sec.
Two movements: Deadlift (Weightlifting) and Handstand Push-Up (Gymnastics). Equal split between bodyweight and external load movements.
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | Five rounds with moderate rep counts will elevate heart rate, but the 8-minute cap and strength focus limit pure cardiovascular demands. |
| Stamina | 7/10 | Nine reps per movement across five rounds creates significant muscular endurance demands, especially for strict handstand push-ups and posterior chain. |
| Strength | 8/10 | Deadlifts at 70% of 3RM represent substantial loading, while strict handstand push-ups require significant relative strength without momentum assistance. |
| Flexibility | 6/10 | Strict handstand push-ups demand excellent shoulder mobility and thoracic extension, while deadlifts require adequate hip and ankle mobility for proper positioning. |
| Power | 2/10 | Both movements are primarily strength-based with controlled tempos rather than explosive, though deadlifts have some power component from the floor. |
| Speed | 5/10 | The 8-minute time cap creates urgency for transitions and movement efficiency, but heavy deadlifts and strict movements limit cycling speed. |
5 ROUNDS:9 Reps Deadlift @ 70% of 3RM9 Strict Handstand Push Ups(8 Minute CAP)