Workout Description

Why This Workout Is Very Hard

This workout combines several challenging elements that compound each other: Man Makers (already fatiguing) lead into heavy deadlifts (275/205 is substantial), followed by high-volume single-arm thrusters. The partner format provides minimal rest due to the hold positions. The 500 double-under cash-out requires significant skill under accumulated fatigue. Most average CrossFitters will need to scale weights or modify movements.

Benchmark Times for Devil of Ramadi V2

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High rep thrusters, man makers, and deadlifts combined with isometric holds tax both local and global muscular endurance extensively.
• Endurance (8/10): Partner format allows some rest but holding positions while partner works plus high-volume movements and 500 double-unders create significant cardiovascular demand.
• Strength (7/10): Heavy deadlifts at 275/205 and challenging dumbbell loads for thrusters and man makers require significant strength capacity.
• Speed (7/10): Quick transitions between working and holding positions plus fast double-under requirement make speed crucial.
• Flexibility (6/10): Man makers and thrusters demand good mobility in hips, shoulders, and ankles. Deadlifts require proper hip hinge mechanics.
• Power (5/10): Thrusters and man makers have explosive elements, but fatigue will limit power output as rounds progress.

Movements

• Man Maker
• Plank Hold
• Deadlift
• Wall Sit
• Thruster
• Double-Under
• Row

Scaling Options

Man Makers: Scale to 35/25lb dumbbells, remove push-up, or use single dumbbell Deadlifts: Reduce to 225/155lb or 185/135lb, maintain relative intensity at 65-75% 1RM Thrusters: Scale to 35/20lb dumbbells, allow two-hand version Holds: Reduce hold times or modify positions (knee plank, partial wall sit) Cash-out: 250 singles + 1000m row, or 5 rounds of (50 singles + 200m row)

Scaling Explanation

Scale if unable to perform 5+ unbroken man makers, deadlift weight is above 75% 1RM, or thrusters cause significant form breakdown. Priority is maintaining steady movement with good form throughout all rounds. Target time range is 15-25 minutes - scale volume if exceeding this range. Athletes should be able to maintain work periods of 2-3 minutes before rest. Double-under efficiency should be 20+ unbroken for Rx version.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with significant strength endurance demands. Partner format allows work-rest intervals but maintains elevated heart rate through static holds. Heavy deadlifts and complex dumbbell movements create significant muscular fatigue while the cash-out tests mental fortitude and skill endurance.

Coach Insight

Break up man makers early (4-4) to preserve grip strength for deadlifts. For deadlifts, sets of 5-7 reps are optimal - don't go unbroken. One-arm thrusters should be broken into sets of 6-8 per side with quick transitions. Active partner should maintain steady pace while holding partner performs isometric work. For cash-out, alternate 50 double-unders with 250m row intervals to maintain efficiency. Key focus: manage grip fatigue and maintain deadlift form as fatigue accumulates.

Benchmark Notes

Breaking down this partner workout: Man Makers (8 reps x 4 rounds): - 6-8 sec/rep = ~56 sec/round - Partner holds plank during work Deadlifts (20 reps x 4 rounds): - Heavy load (275/205) requires singles/doubles - 4-5 sec/rep with setup = ~90 sec/round - Partner wall sit during work DB Thrusters (24 reps x 4 rounds): - Single-arm adds complexity - 3-4 sec/rep = ~84 sec/round - Partner scissor kicks during work Cash out: - 500 DUs: Elite 4-5 min, intermediate 6-8 min - Partner rows during DUs Base calculation: - Work time per round: ~230 sec - Transitions: ~20 sec/round - 4 rounds = 1000 sec - Cash out: 300-480 sec Using DT (5 rounds of barbell complex) as primary anchor due to similar heavy barbell cycling volume, but adjusting +20% for additional gymnastics elements and longer cash out. L10 targets: Male: 12:00 (720 sec) Female: 15:00 (900 sec) L5 targets: Male: 20:00 (1200 sec) Female: 23:00 (1380 sec) L1 targets: Male: 30:00 (1800 sec) Female: 35:00 (2100 sec)

Modality Profile

G movements (3): Plank Hold, Wall Sit, Scissor Kicks. M movements (2): Double-Under, Row. W movements (3): Man Maker, Deadlift, Thruster. Total 8 movements split roughly 40/20/40 based on movement count.