Workout Description
5 Rounds for Time
5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike
Why This Workout Is Hard
Five rounds combining heavy dumbbell work, GHD sit-ups, and Assault Bike calories. Tests strength, core, and conditioning.
Benchmark Times for Dumbbell Demons
- Elite: <28:46
- Advanced: 28:46-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Muscular stamina for heavy single-arm dumbbell snatches and lunges (75/40 lb), GHD sit-ups (core), and bike (legs) is heavily tested.
- Power (8/10): Single-arm dumbbell snatches are a primary power movement. Assault Air Bike also demands high power output.
- Endurance (7/10): Five rounds combining heavy dumbbell work, GHD sit-ups, and Assault Bike calories creates a significant cardiovascular and metabolic challenge.
- Strength (7/10): Single-arm dumbbell snatches and lunges with a 75/40 lb dumbbell are a considerable unilateral strength demand. GHD sit-ups also require strong core musculature.
- Speed (6/10): Efficient cycling of dumbbell movements and maintaining a strong pace on the bike are important for overall time.
- Flexibility (4/10): Requires mobility for dumbbell snatches (hip hinge, overhead), lunges (hip flexors), and GHD sit-ups (hip/spine extension).
Modality Profile
A balanced chipper with a weightlifting component (Dumbbell Snatches, Dumbbell Lunges), a gymnastics component (GHD Sit-Ups), and a monostructural component (Assault Air Bike).
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