Workout Description
Metabolic Conditioning Prep:30 Single-unders – Jump laterally3 Wall Climbs (scale height up Wall)30 Single-unders – Jump forward and back1 Handstand Kick-up + 20-sec. Hold (scale to Wall Climb + Wall-facing Hold)30 Single-unders – Jump backwards1 Handstand Kick-up + 10 Cherry Pickers (scale to Wall-facing Cherry Pickers)30 Single-leg Jumps – 15 right, 15 left1 min. Freestanding Kick-ups (scale to Handstand Kick-ups against Wall or attempts)Practice:Solo work: Start a bit further away from the Wall and work on taking one foot off the Wall at a time.Partner work: If very confident with Handstand Kick-ups, kick up to a partner’s hands and spot each other (in place and Walking).In between practice, prep for Step-ups:Set 1: 10 Step-ups with no loadSet 2: 10 Step-ups using their Dumbbell load ( one DB in Front Rack)Metabolic Conditioning:200 Single-unders150-ft. Handstand Walk- RX, 10 Around the box walks -Scaled50 Single DB Step-ups (50/35 lb.)150 Single-unders100-ft. Handstand Walk, 7 Around the Box walks-Scaled40 DB Step-ups100 Single-unders50-ft. Handstand Walk ,5 Around the Box walks- Scaled30 DB Step-ups50 Single-unders25-ft. Handstand Walk , 2 Around the Box walks- Scaled20 DB Step-upsScore: Time to complete * Single DB in Front Rack
Why This Workout Is Very Hard
This workout combines high skill demands (handstand walks, handstand kick-ups) with significant volume (590 single-unders, 120 DB step-ups) in a descending rep scheme that prevents pacing strategy. The handstand walk distances (150-25ft) create a major limiting factor under accumulated fatigue. Most average athletes will struggle with HSW quality as legs tire from step-ups. The continuous nature with minimal built-in recovery, combined with skill execution under fatigue, pushes this beyond Hard into Very Hard territory.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of single-unders, handstand-walk work, and single-DB step-ups heavily taxes muscular endurance under fatigue.
- Endurance (7/10): The long for-time chipper and repeated jumping/step-up work create sustained cardiovascular demand across the whole session.
- Flexibility (6/10): Handstand walking, wall-facing holds, and step-ups require solid shoulder, wrist, hip, and ankle mobility.
- Speed (6/10): For-time scoring rewards quick transitions and efficient single-under and step-up cycling while managing handstand skill fatigue.
- Strength (5/10): Single-DB front-rack step-ups and handstand positions require moderate strength, though not maximal force production.
- Power (5/10): Single-leg jumps and repeated step-ups include explosive elements, but the workout is more stamina and skill-endurance than peak power.
Movements
- Handstand Hold
- Single-Under
- Wall Walk
- Dumbbell Box Step-Up
- Handstand Walk
Modality Profile
Workout contains 6 unique movements: Single-unders (G), Wall Climbs (G), Handstand Kick-ups (G), Single-leg Jumps (G), Handstand Walk (G), and DB Step-ups (W). Gymnastics movements comprise 5 of 6 movements (83% of unique movements), but weighted DB Step-ups represent a significant portion of the metabolic conditioning volume. Accounting for both movement count and workout volume distribution: G=60%, W=40%, M=0%.
