Workout Description

Why This Workout Is Hard

While the dumbbell weights aren't maximal, the combination of movements creates significant fatigue. Devil presses (burpee to overhead press) are especially taxing after deadlifts and Cossacks. The continuous nature without built-in rest, plus grip fatigue from holding dumbbells throughout, makes this more challenging than the individual elements suggest. Most athletes will need to break up the devil presses by round 2.

Benchmark Times for Get Fit While At Home

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High rep dumbbell work taxes muscular endurance in posterior chain, legs, and shoulders across multiple movement patterns with minimal rest.
• Flexibility (7/10): Cossack squats demand significant hip and ankle mobility, while devil presses require good shoulder flexibility and thoracic extension.
• Endurance (6/10): Three rounds of compound dumbbell movements with no built-in rest creates sustained cardiovascular demand, especially with the devil press combining deadlift and burpee mechanics.
• Strength (5/10): Moderate dumbbell loads challenge strength, particularly in the deadlifts and devil presses, though not maximal loading.
• Speed (5/10): Moderate rep scheme allows for quick transitions, but weight and technical movements require controlled pacing.
• Power (4/10): Devil presses have an explosive component, but the workout emphasizes controlled strength and endurance over power output.

Movements

• Dumbbell Deadlift
• Dumbbell Devil Press

Scaling Options

Level 1 (Intermediate): Reduce weight to 35/25 lbs, maintain movement standards and rep scheme. Level 2 (Beginner): Use 25/15 lbs, substitute regular alternating lunges for Cossacks, reduce devil presses to 6 reps per round. Level 3 (Novice): Use 15/10 lbs, substitute regular squats for Cossacks, replace devil presses with alternating dumbbell push press (8 reps). Volume reduction option: 2 rounds instead of 3.

Scaling Explanation

Scale if unable to maintain proper hip hinge in deadlifts after 10 reps, or if Cossack squat depth/stability is compromised. Devil presses should be scaled if you cannot perform 5 unbroken with good form when fresh. Target time is 8-12 minutes - scale load or volume if projected to go beyond 15 minutes. Proper movement patterns take priority over prescribed weight, especially in devil presses where form breakdown risks shoulder strain.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Primary focus is on posterior chain strength endurance and core stability under fatigue. The combination of unilateral and bilateral dumbbell movements challenges coordination while maintaining relatively heavy loads.

Coach Insight

Break deadlifts into 2 sets of 10 from the start to maintain form. For Cossack squats, alternate sides every 5 reps to manage fatigue. Devil presses should be broken into sets of 3-4 when form starts to deteriorate. Keep transitions under 10 seconds between movements. The deadlifts will feel easy early but will become challenging by round 3. Devil presses are the limiting factor - don't go unbroken early at the expense of later rounds.

Benchmark Notes

This workout is most similar to DT in structure (multiple rounds of compound dumbbell movements). Analysis breakdown: Per round (fresh state): - 20 DB Deadlifts: 1.5s/rep × 20 = 30s - 10 DB Cossack Squats: 2.5s/rep × 10 = 25s - 10 DB Devil Presses: 4s/rep × 10 = 40s Base round time: 95s Fatigue multipliers: - Round 1: 95s × 1.0 = 95s - Round 2: 95s × 1.15 = 109s - Round 3: 95s × 1.25 = 119s Transitions between movements: ~5s × 2 per round = 30s total Projected total for elite (L10): ~350s (5:50) Scaling from DT anchor (360-420s for men): - Similar total volume - Slightly lighter relative loading - More technical movements (Cossack squats) Final L10 target: 5:00-5:30 L5 (median): 9:00-10:00 L1 (scaled): 15:00-16:00 Female adjustments: - 15% slower due to relative loading differences - Additional time for devil press complexity Recap: Male - L10: 5:00-5:30, L5: 9:00-10:00, L1: 15:00-16:00 Female - L10: 7:00-7:30, L5: 11:00-12:00, L1: 17:00-18:00

Modality Profile

All three movements (Dumbbell Deadlift, Dumbbell Cossack Squat, Dumbbell Devil Press) involve external loads with dumbbells, making them weightlifting movements. Since all movements are weightlifting, it's 100% W with no gymnastics or monostructural components.