Workout Description

Why This Workout Is Hard

While strict handstand push-ups are a fundamental CrossFit skill, this max effort format creates significant difficulty. Most average CrossFitters can only perform 3-8 strict HSPUs when fresh, and the psychological pressure of a max test amplifies the challenge. The strict requirement eliminates kipping assistance, making this purely about strength-to-bodyweight ratio and shoulder endurance - areas where many athletes struggle significantly.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary test of upper body pressing strength and core stability in an inverted position against bodyweight resistance.
• Flexibility (7/10): Requires significant shoulder and thoracic spine mobility to achieve proper handstand position and full range of motion.
• Stamina (3/10): Some muscular endurance required to accumulate reps in the single best set, but not the primary focus.
• Power (2/10): Strict movement eliminates kipping, making this primarily a strength grind rather than explosive power output.
• Endurance (1/10): Minimal cardiovascular demand as this is a max effort strength test with full recovery between attempts.
• Speed (1/10): No time component or cycling demand; focus is purely on maximum reps in single unbroken set.

Movements

• Handstand Push-Up

Benchmark Notes

This workout is a max effort strict handstand push-up test, scored as the single best unbroken set (not total reps across multiple attempts). Since there's no direct anchor for strict HSPU max sets, I'll analyze this as a pure strength-gymnastics test. Strict HSPUs require significant overhead pressing strength, core stability, and shoulder mobility. Unlike kipping HSPUs, there's no momentum assistance, making this primarily a strength test. For reference, strict HSPUs are significantly harder than kipping - most athletes who can do 15+ kipping HSPUs might only manage 5-8 strict ones. The progression is non-linear due to strength requirements: L1 (1 rep) represents someone who can barely achieve one strict HSPU with proper form. L5 (12 reps) represents a solid intermediate athlete with good pressing strength. L10 (45+ reps) would be elite-level strength, comparable to competitive gymnasts or very strong CrossFitters. The gaps between levels increase as we go higher because strength gains become progressively harder. Unlike endurance-based movements, there's minimal fatigue consideration since this is a single max set, though shoulder fatigue does accumulate quickly in strict HSPUs. Final targets: L10: 45+ reps, L5: 12 reps, L1: 1 rep.

Modality Profile

Handstand Push-Up is a bodyweight gymnastics movement, making this 100% Gymnastics