Workout Description

Why This Workout Is Very Hard

This is a multi-part workout with sustained high volume across four distinct sections totaling 280+ reps with moderate-to-heavy loads. The combination of continuous rowing/biking (calorie work), explosive movements (box jumps), and loaded compound movements (thrusters, KB swings, devil's press, hang clean & press) creates severe fatigue accumulation. Part 4's partner format with 280 total reps provides minimal rest. Average athletes will experience grip fatigue, leg fatigue, and cardiovascular depletion simultaneously. Estimated 45-60 minute duration with relentless pacing makes this accessible only to experienced, well-conditioned CrossFitters.

Benchmark Times for Four on the Floor

• Elite: <22:00
• Advanced: 26:00-30:30
• Intermediate: 35:30-41:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High rep ranges across all parts (15 box jumps, 14 kettlebell swings, 80 total swings, 60 box jumps) demand sustained muscular output. Cumulative fatigue from four parts tests muscular endurance extensively.
• Endurance (8/10): Multiple parts with sustained rowing and air bike calories create significant cardiovascular demand. The 100-calorie air bike finisher in Part 4 extends aerobic capacity testing throughout the entire workout duration.
• Power (7/10): Box jumps appear throughout all parts, demanding explosive lower body power. Kettlebell swings and dumbbell thrusters require explosive hip extension and shoulder drive, though fatigue reduces power output as workout progresses.
• Strength (6/10): Moderate loads (35/25 lb dumbbells, 53/35 lb kettlebells) with compound movements like thrusters and clean & press. Not maximal strength, but significant load demands combined with fatigue create strength-endurance challenge.
• Speed (6/10): Partners split reps in Part 4 with no prescribed order, encouraging quick transitions and pacing strategy. Alternating rounds in Parts 1-3 require efficient movement cycling, though not a pure sprint format.
• Flexibility (4/10): Box jumps and kettlebell goblet squats require moderate hip and ankle mobility. Dumbbell movements demand shoulder mobility, but overall ROM demands remain moderate compared to gymnastics-heavy workouts.

Movements

• Row
• Box Jump
• Dumbbell Thruster
• Air Bike
• Kettlebell Swing
• Devil Press
• Kettlebell Goblet Squat

Scaling Options

Weight: Reduce dumbbells to 25/15 lb per hand for thrusters, hang clean and press, and devil's press if the Rx load compromises form or forces excessive rest. Reduce kettlebell to 35/26 lb for swings and goblet squats if you cannot maintain a strong hinge pattern or complete sets of 10 or more unbroken early on. Box Height: Drop to 20/16 inch box for jumps or sub step-ups entirely if there is any concern with landing mechanics, fatigue-related tripping risk, or knee health — step-ups preserve the stimulus while dramatically reducing injury risk. Calories: Reduce row calories to 15/12 and 9/7 and bike calories to 14/10 and 9/6 if athletes are spending more than 90 to 120 seconds on the machine per round — the machine work should feel like a hard push, not a survival crawl. Volume: In Part 3, reduce to 2 rounds per person instead of 3 if the workout is running very long or athletes are visibly breaking down. Movement Substitutions: Sub dumbbell push press for devil's press if athletes are not comfortable with the burpee-to-swing combination — or reduce devil's press load significantly and focus on technique. Sub dumbbell Romanian deadlifts for kettlebell swings if athletes lack a strong hinge pattern. Part 4 Partner Chipper: Scale to 80 cal bike, 60 swings, 50 box jumps, 30 thrusters for newer athletes or those already significantly fatigued.

Scaling Explanation

Athletes should scale if they cannot complete at least 8 to 10 unbroken dumbbell thrusters at the Rx load with a full squat and locked-out overhead position, or if their kettlebell swing looks like a squat with a front raise. Technique always wins over load in a workout this long — a breakdown in movement quality under fatigue is exactly when injuries happen. If an athlete's box jumps start looking dangerous — hesitating, short-jumping, or catching with soft knees — move to step-ups immediately, no questions asked. The goal of this workout is sustained output and quality movement across a long time window, not suffering through Rx loads with ugly reps. For the alternating partner format, each individual round should feel like a hard 3 to 5 minute effort — if either partner is taking longer than that per round, reduce calories or reps to maintain that sprint-and-recover rhythm. Part 4 should take roughly 18 to 25 minutes for most teams — if a partnership is well under that, consider whether they paced the earlier parts too conservatively. Prioritize keeping athletes moving well and feeling the intended stimulus over hitting prescribed numbers.

Intended Stimulus

This is a long-duration, high-volume partner grind spanning multiple time domains — expect 45 to 70+ minutes of total work depending on fitness level. Parts 1 through 3 are structured as alternating partner rounds, meaning one athlete works while the other fully recovers, creating short-to-moderate sprint efforts within each part. Part 4 shifts to a shared chipper that demands teamwork, pacing strategy, and mental toughness to close out a fatigued session. The primary adaptation targets are aerobic engine development, muscular endurance across the full body, and the ability to sustain output under cumulative fatigue. The challenge is equal parts conditioning and mental — staying disciplined on pacing early so you have something left for the Part 4 chipper.

Coach Insight

The alternating structure in Parts 1–3 is your built-in rest — use it wisely. When it is your partner's turn, breathe down, shake out your hands, and reset mentally before it is your turn again. Do not sandbag these rounds thinking you are saving yourself; work hard when it is your turn and recover fully when it is not. For the Row in Parts 1 and 3, aim for a strong damper setting you can maintain and hit your calories in a hard but controlled push — avoid sprinting so hard you are wrecked for box jumps and dumbbell work. On Box Jumps, use a step-down whenever possible to keep your heart rate from spiking unnecessarily — your score will not suffer and your legs will thank you in Part 4. Dumbbell Thrusters and Hang Clean and Press should be done in two smooth sets at most — 7 and 5 or 6 and 6 — focusing on a strong front rack and a full hip extension driving the dumbbells overhead rather than muscling them up with your arms. For Kettlebell Swings, hinge hard and let the bell float — do not squat the swing. Goblet Squats are a great opportunity to move well and recover your breathing — slow your descent, hit depth, and keep your chest up. The Air Bike in Part 2 is typically the hardest piece for people — drive with your legs as much as your arms, find a rhythm, and do not go out too hot in round one because you still have devil's press and box jumps immediately after. Devil's Press is the most technically demanding movement here — control the dumbbell in the burpee, use your hips to swing the bells up, and lock out overhead before stepping back down. Do not rush the lockout. For Part 4, communicate constantly with your partner. A solid default split is 10 calories at a time on the bike, 10 swings at a time, 10 box jumps at a time, and 5 thrusters at a time — but adjust based on how you both feel. One partner going longer while the other rests briefly is fine if the energy is there. Close the workout strong — the thrusters at the end will feel very heavy on tired legs so break early and break often rather than failing reps.

Benchmark Notes

Primary limiters are DB Devil's Press under fatigue (Part 2), the cumulative rowing/biking volume across all four parts, and pacing strategy in Part 4's final grind — partners who split intelligently and push transitions save 3–5 minutes. L5 pairs (~44 min) can cycle thrusters and KB swings in manageable sets but slow noticeably on Devil's Press and the Part 3 hang clean-and-press complex; Part 4 is a race against metabolic debt.

Modality Profile

8 total movements: Box Jump (G), Row (M), Air Bike (M), Dumbbell Thruster (W), Kettlebell Swing (W), Devil Press (W), Kettlebell Goblet Squat (W), Dumbbell Hang Clean & Press (W). Breakdown: 1 Gymnastics (13%), 2 Monostructural (25%), 5 Weightlifting (62%). This is a heavily weighted workout with significant metabolic conditioning.