Workout Description

Why This Workout Is Very Hard

Hero WOD. Complex structure with burpee buy-in, AMRAP section involving DB snatches, tire flips, goblet squats, burpee pull-ups, and a Devil Press cash-out. Tests endurance, strength, and odd object proficiency.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The burpee buy-in is a stamina hit. The 25-min AMRAP with DB snatches, tire flips, goblet squats, and burpee pull-ups will exhaust varied muscular stamina (unilateral, odd object, core, pulling/pushing). The 35 Devil Press cash-out is a brutal finisher for full-body stamina.
• Endurance (8/10): Complex structure. Buy-in: 96 burpees (with potential 120m run penalty if not done by 8:19). Rest until 14:00. Then, AMRAP from 14:00-39:00 (25 mins) of 24 DB Snatches (50lb), 2 Tire Flips, 22 Goblet Squats (50lb), 5 Burpee Pull-Ups. Cash-out: 35 Single-Arm Devil Presses (50lb). The long AMRAP with varied movements and odd objects, plus burpee buy-in/cash-out, makes this a major endurance test.
• Strength (7/10): Tire flips are a significant strength test. DB Snatches, Goblet Squats, and Devil Presses with a 50/35 lb dumbbell are moderately heavy for this volume. Burpee pull-ups test relative strength. This WOD has a strong functional strength endurance component.
• Power (7/10): DB Snatches, tire flips, burpee pull-ups, and Devil Presses are all explosive movements. Maintaining power output through the long AMRAP and cash-out is key.
• Flexibility (4/10): Requires mobility for DB snatches, tire flips (hip hinge, squat), goblet squats, burpee pull-ups, and Devil Presses.
• Speed (4/10): Efficient movement and transitions are important in the AMRAP. Pacing the burpee buy-in and managing the tire flips/Devil Presses effectively is crucial. This is more about sustained effort than raw speed.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).

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