Workout Description
AMRAP in 12 minutes
4 Alternating Dumbbell Devil Presses (50/35 lb)
8 Dumbbell Hang Clean-and-Jerks (50/35 lb)
16 Sit-Ups
Why This Workout Is Hard
The Devil Press is already a fatiguing compound movement, and pairing it with Dumbbell Clean-and-Jerks creates significant upper body and grip fatigue. The 12-minute AMRAP format means continuous work with no built-in rest. While individual elements aren't extreme, the combination of two technical dumbbell movements plus core work creates substantial metabolic demand and skill requirements under fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High-rep dumbbell complexes tax muscular endurance in shoulders, core, and posterior chain. Grip endurance becomes a limiting factor.
- Endurance (7/10): 12-minute AMRAP with compound movements creates sustained cardiovascular demand. The dumbbell work and continuous nature keeps heart rate elevated throughout.
- Power (7/10): Both devil press and clean-and-jerk are explosive movements requiring hip drive and quick transitions under load.
- Flexibility (6/10): Devil press and clean-and-jerk demand good shoulder mobility and hip flexibility. Full extension in jerks requires overhead position.
- Speed (6/10): Quick transitions between movements and cycling of dumbbell complexes rewards efficient movement patterns and fast turnaround.
- Strength (5/10): Moderate dumbbell loads require strength for devil press and clean-and-jerk complexes, though not maximal. Weight is challenging but manageable.
Movements
- Dumbbell Devil Press
- Sit-Up
- Dumbbell Hang Clean and Jerk
Scaling Options
Level 1 (Intermediate): Reduce weight to 35/25 lbs, maintain all movements and reps. Level 2 (Beginner): Use 20/15 lbs dumbbells, substitute devil press with alternating dumbbell push press, reduce sit-ups to 12. Level 3 (Novice): Single dumbbell options at 15/10 lbs, substitute hang power clean and push press for complex, reduce to 8-12 sit-ups. For all levels: maintain 12-minute time cap but expect proportionally fewer rounds.
Scaling Explanation
Scale if you cannot perform 3 unbroken devil presses or 5 hang clean-and-jerks at prescribed weight with good form. The goal is to keep moving steadily with only brief rests. Athletes should be able to complete at least 4 rounds while maintaining safe technique. Prioritize full range of motion in dumbbell movements over weight - shoulders should remain stable and core engaged throughout. Target effort level is 7-8/10 with ability to speak in short phrases.
Intended Stimulus
Moderate-intensity glycolytic workout in 12-minute time domain. Primary focus is on upper body pushing power and core stability under fatigue. The devil press and hang clean-and-jerk combination creates significant upper body demand while the sit-ups allow partial recovery. Expect heart rate to remain elevated throughout with brief spikes during dumbbell movements.
Coach Insight
Break the devil presses into 2+2 from the start - they're the most taxing movement. For hang clean-and-jerks, consider 4+4 or 5+3 sets early to preserve technique. Sit-ups can be done unbroken but control the tempo to maintain quality. Keep transitions under 5 seconds. Target 5-6 rounds for experienced athletes. The workout becomes significantly harder after round 3 when upper body fatigue accumulates. Focus on powerful hip drive in both dumbbell movements to reduce shoulder fatigue.
Benchmark Notes
Analysis based on Cindy-style AMRAP with heavier loading:
Per round breakdown (male):
- Devil Press (4 reps): 5-6s/rep = 20-24s
- DB C&J (8 reps): 3-4s/rep = 24-32s
- Sit-ups (16 reps): 1.5s/rep = 24s
- Transitions: ~5s between movements
Total fresh round: ~80s
Fatigue factors:
- Devil press is more taxing than pull-ups
- DB C&J similar to thruster intensity
- Sit-ups provide minor recovery
Comparing to Cindy (20 min = ~20-25 rounds), this workout is:
- 40% shorter duration (12 min vs 20 min)
- ~50% slower per round due to loading
- Projects to 8-9 rounds for elite
L10 target: 8.5+ rounds (elite)
L5 target: 6.0 rounds (intermediate)
L1 target: 3.5 rounds (beginner)
Female adjustment:
- 10% fewer rounds due to heavier relative loading
- Maintaining similar work:rest ratio
Modality Profile
Of the 3 movements: Sit-Up is gymnastics (G), while Dumbbell Devil Press and Dumbbell Hang Clean and Jerk are both weightlifting (W) due to external load. This gives us a 1:2 ratio, rounded to 30/70 split between G/W with no monostructural movements.
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