Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill movements with significant strength demands in a continuous 12-minute format. Weighted pull-ups at 50/35 lbs require substantial pulling strength, while strict HSPU demand overhead pressing power and balance. The AMRAP structure prevents recovery between movements, and grip/shoulder fatigue from weighted pull-ups directly compromises HSPU performance. Most average CrossFitters will struggle with the weight on pull-ups or lack strict HSPU capacity entirely.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Upper body pulling and pushing stamina heavily tested through repeated weighted pull-ups and max effort handstand push-ups over twelve minutes.
• Strength (8/10): Weighted pull-ups with significant load and strict handstand push-ups demand high levels of relative and absolute upper body strength.
• Flexibility (6/10): Handstand push-ups require substantial shoulder mobility and overhead positioning, while weighted pull-ups need good shoulder extension range.
• Endurance (4/10): Twelve minutes of continuous work creates moderate cardiovascular demand, though the low rep scheme and strength focus limits pure aerobic stress.
• Speed (3/10): Low rep counts and strength demands naturally slow movement cycling, with transitions being secondary to movement quality and strength output.
• Power (2/10): Strict movements eliminate explosive components, focusing on controlled strength rather than power generation through the range of motion.

Movements

• Weighted Pull-Up
• Handstand Push-Up

Benchmark Notes

This 12-minute AMRAP combines weighted pull-ups (50/35 lbs) with strict handstand push-ups, creating a challenging upper body strength and endurance test. Movement analysis: Weighted pull-ups at 50/35 lbs will take 3-4 seconds per rep when fresh, increasing to 4-6 seconds as fatigue sets in. The added weight significantly increases difficulty compared to bodyweight pull-ups. Strict handstand push-ups are extremely demanding, taking 8-12 seconds per rep in a complex workout, with many athletes needing frequent singles or doubles. The combination creates severe upper body fatigue. Round-by-round breakdown: Minutes 1-3 (fresh): Athletes might complete 3-4 rounds (6-8 total reps per round), working at ~1.0x base pace. Minutes 4-6 (moderate fatigue): Pace slows to 1.2-1.3x, completing 2-3 rounds as grip strength and pressing power decline. Minutes 7-9 (high fatigue): Pace increases to 1.4-1.6x with frequent rest, managing 2 rounds. Minutes 10-12 (severe fatigue): Athletes working at 1.6-2.0x pace, potentially only 1-2 rounds as movements become singles. Set breaking: Weighted pull-ups will be done in sets of 1-3 reps, strict HSPU typically as singles with 10-20 second rests between attempts. Total rep calculation: Elite athletes (L10) might achieve 10-12 total rounds (120-144 total reps), intermediate athletes (L5) around 6-8 rounds (72-96 reps), and beginners (L1) managing 2-3 rounds (24-36 reps). The strict handstand push-up requirement will be the major limiting factor for most athletes. Final targets: L10: ~120 reps, L5: ~72 reps, L1: ~24 reps.

Modality Profile

Two movements: Weighted Pull-Up (W - external load) and Handstand Push-Up (G - bodyweight). Equal split between Weightlifting and Gymnastics modalities.