Workout Description

Why This Workout Is Hard

This workout combines heavy deadlifts (225/155 is significant for most athletes) with handstand push-ups requiring shoulder strength and skill. The 9 rounds create substantial volume (45 HSPUs, 45 heavy deadlifts) with minimal recovery between rounds. The deadlift loading will accumulate significant fatigue, making the HSPUs progressively harder as grip and core fatigue from deadlifts interferes with pressing ability. Most athletes will need to scale either weight or HSPU difficulty.

Benchmark Times for WOD

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of handstand push-ups will severely test shoulder and tricep endurance, while deadlifts challenge posterior chain stamina over multiple rounds.
• Endurance (7/10): Nine rounds of compound movements with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Strength (7/10): 225/155lb deadlifts require substantial strength, while handstand push-ups demand significant relative strength in shoulders and triceps for multiple repetitions.
• Flexibility (6/10): Handstand push-ups require good shoulder mobility and overhead positioning, while deadlifts need adequate hip hinge flexibility for proper movement patterns.
• Speed (5/10): Steady pacing required to manage fatigue across nine rounds, with transition efficiency between floor and standing movements being important.
• Power (3/10): Moderate power component from explosive hip extension in deadlifts, though the volume and fatigue will limit true power expression.

Movements

• Handstand Push-Up
• Deadlift

Scaling Options

HSPU: Pike push-ups on box, push-ups, or dumbbell shoulder press. Deadlift: Reduce to 185/135 (20% reduction) or 155/105 (30% reduction). Volume: Scale to 6-7 rounds or reduce reps to 3-4 per movement. Consider assisted HSPUs with feet on box if athlete has 2-3 strict reps but struggles with volume.

Scaling Explanation

Scale HSPUs if athlete cannot perform 2-3 strict handstand push-ups or maintain quality movement for more than 2-3 rounds. Reduce deadlift weight if form breaks down or athlete cannot maintain sets of 2-3 reps throughout. Target completion time should be 15-22 minutes scaled. Priority is maintaining movement quality over preserving exact load or reps - better to scale and move well than compromise form for Rx.

Intended Stimulus

Moderate-to-high intensity glycolytic workout lasting 12-20 minutes. Tests upper body pressing strength endurance combined with posterior chain power. Primary challenge is maintaining gymnastics skill under fatigue while managing heavy deadlift volume. Targets anaerobic capacity with some aerobic contribution in later rounds.

Coach Insight

Start conservatively on HSPUs - consider singles or small sets from round 1 to preserve shoulders. Break deadlifts into 3-2 or 2-2-1 pattern early to maintain speed and form. Rest 30-45 seconds between movements within rounds. Focus on full lockout on deadlifts and complete range of motion on HSPUs. Common mistake is going unbroken on early HSPU sets, leading to failure in later rounds. Maintain hollow body position in handstand and drive through heels on deadlifts.

Benchmark Notes

Step-by-step calculation for 9 rounds of 5 HSPU + 5 Deadlifts (225/155): Base times per round - HSPU: 8-12 sec per rep fresh = 40-60 sec for 5 reps, Deadlifts: 2-3 sec per rep = 10-15 sec for 5 reps. Round 1-2 (fresh): 50-75 sec per round. Round 3-4 (1.1x fatigue): 55-82 sec per round. Round 5-6 (1.2x fatigue): 60-90 sec per round. Round 7-8 (1.4x fatigue): 70-105 sec per round. Round 9 (1.6x fatigue): 80-120 sec per round. Transitions between movements: 3-6 sec per round. Set breaking for HSPU becomes necessary mid-workout, adding 5-15 sec per round in later rounds. Total calculation: Elite (L10): 450 sec, Good (L7): 630 sec, Average (L5): 750 sec, Novice (L2): 900 sec, Scaled (L1): 1020 sec. HSPU are highly fatiguing overhead movements that significantly slow down in later rounds.

Modality Profile

Two movements: Handstand Push-Up is bodyweight gymnastics, Deadlift is barbell weightlifting. Split 50/50 between G and W modalities.