Workout Description

Why This Workout Is Hard

The descending rep scheme (55 total reps per movement) creates significant volume, while the combination of Devils Press and DB Thrusters hits the same muscle groups repeatedly. The Butterfly Sit-ups appearing three times (165 total) creates substantial core fatigue that impacts the other movements. The lack of built-in rest periods and time cap pressure makes this a challenging metabolic workout.

Benchmark Times for 6. Jingle Hell – Lizzie Corbett

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple movements targeting similar muscle groups (pushing, core) with high total volume creates significant local muscular endurance demands.
• Endurance (7/10): High-rep couplets and triplets with compound movements create sustained cardiovascular demand. The descending rep scheme allows for intensity maintenance throughout.
• Speed (7/10): Quick transitions and efficient movement cycling are crucial with the descending rep scheme and 20-minute time cap.
• Power (6/10): Devil's press and thrusters are explosive movements, though fatigue will impact power output as rounds progress.
• Flexibility (5/10): Devil's press and thruster combinations require decent shoulder mobility and hip flexibility for proper execution.
• Strength (4/10): Dumbbell movements require moderate strength, but the focus is more on sustained output than maximal force production.

Movements

• Devils Press
• Thruster

Scaling Options

Devil's Press: Scale to 25/15lb dumbbells (from 35/25lb Rx). Sub regular burpee to DB press if needed. Butterfly Sit-ups: Scale to V-ups or anchored abmat sit-ups. DB Thrusters: Reduce weight by 25-50%, consider single DB option. Hand Release Push-ups: Scale to elevated surface or regular push-ups. Volume option: Cut rounds to 8-7-6-5-4-3-2-1. Time cap can extend to 25 mins for scaled versions.

Scaling Explanation

Scale if unable to perform 5+ unbroken hand release push-ups when fresh or if devil's press form breaks down after 3 reps. Priority is maintaining intensity while completing full range of motion on all movements. Scaled athletes should finish between 15-20 minutes. Key indicators for scaling: shoulder fatigue causing poor positions, inability to maintain hollow body in core movements, or push-up form breaking down. Focus on quality movement patterns over speed, especially in devil's press and thrusters.

Intended Stimulus

Moderate-length glycolytic workout (12-15 minutes) with oxidative elements. Primary focus is on upper body pushing endurance and core stability under fatigue. The descending rep scheme creates a steady but challenging pace that tests both strength-endurance and mental toughness. The butterfly sit-ups appearing multiple times creates a compounding core fatigue effect.

Coach Insight

Break up the devil's press and DB thrusters early to maintain consistent movement quality. Aim for sets of 3-4 on devil's press in early rounds, singles by round 6. For thrusters, break into 2-3 sets per round until round 5, then go unbroken. Butterfly sit-ups should be performed unbroken in early rounds to bank time. Keep transitions under 5 seconds. Common mistake is rushing early rounds and burning out by round 7. Focus on full lockout in push-ups and controlled eccentric on devil's press.

Benchmark Notes

This is a descending rep scheme chipper with 6 movements per round. Analysis based on Annie (50-40-30-20-10 double-under + sit-up) as closest anchor, but adjusted for increased complexity. Movement breakdown (fresh state): - Devils Press: 3-4s/rep - Butterfly Sit Up: 1-1.5s/rep - DB Thrusters: 2-3s/rep - Hand Release Push Ups: 2-2.5s/rep Round-by-round calculation (elite pace): Round 10: 55s (fresh) Round 9: 50s (slight fatigue) Round 8: 45s Round 7: 40s Round 6: 35s Round 5: 30s Round 4: 25s Round 3: 20s Round 2: 15s Round 1: 10s Transitions between movements: ~3-5s elite, 5-8s intermediate Total transition time: ~30-40s elite, 50-70s intermediate Annie anchor points (50-40-30-20-10 double-under + sit-up): L10: 300-360s L5: 480-600s L1: 780-960s This workout is ~1.8x more complex than Annie due to additional movements and loading. Applied multiplier to Annie anchor points and adjusted for movement patterns. Final targets: Male L10: 540s (9:00) Male L5: 780s (13:00) Male L1: 1200s (20:00) Female L10: 660s (11:00) Female L5: 900s (15:00) Female L1: 1320s (22:00) Females typically 15-20% slower due to loading differences in Devils Press and DB Thrusters.

Modality Profile

4 total movements split between G and W. Gymnastics (G): Butterfly Sit Up, Hand-Release Push-Up. Weightlifting (W): Devils Press, Thruster. Even 50/50 split between two modalities.