Workout Description

Why This Workout Is Hard

This partner workout creates significant fatigue accumulation through continuous high-intensity movements. The burpee box jump overs are metabolically demanding, devil press combines strength and cardio stress, and the bike maintains elevated heart rate. With 10 rounds each (20 total), the volume is substantial. The partner format provides minimal rest as athletes alternate quickly. The combination of jumping, pressing, and cycling under fatigue makes this challenging for average CrossFitters.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of burpee box jump overs and devil press will severely tax upper body and leg muscular endurance over multiple rounds.
• Endurance (8/10): Twenty rounds of continuous work with burpees, devil press, and bike creates significant cardiovascular demand with minimal rest between movements.
• Speed (7/10): Partner format encourages fast transitions and quick movement cycling to minimize rest time for your teammate.
• Power (6/10): Box jump overs and explosive burpee transitions require significant power output, though devil press is more strength-endurance focused.
• Strength (4/10): Devil press with dumbbells provides moderate load, while burpee box jumps require functional strength but not maximal force production.
• Flexibility (3/10): Burpee box jump overs require hip mobility and overhead reach, devil press demands shoulder flexibility for overhead position.

Movements

• Burpee Box Jump-Over
• Devil Press
• Air Bike

Benchmark Notes

This is a partner workout with 20 total rounds (10 rounds each athlete) of: 6 Burpee Box Jump Overs, 12 Single Arm Alternating Devil Press, 6/4 Cal Bike. Since scoring method was not provided, this is a 'For Time' workout. Movement breakdown per round: - 6 Burpee Box Jump Overs: ~4 sec each = 24 sec - 12 Single Arm Alternating Devil Press: ~3 sec each = 36 sec - 6/4 Cal Bike: ~18-24 sec - Base round time: ~78-84 sec With partner format, athletes alternate rounds, allowing recovery between efforts. However, the high-intensity nature (burpees + devil press + bike) creates significant metabolic demand. Fatigue progression: - Rounds 1-2: 1.0x multiplier = 80 sec/round - Rounds 3-4: 1.1x multiplier = 88 sec/round - Rounds 5-6: 1.2x multiplier = 96 sec/round - Rounds 7-8: 1.3x multiplier = 104 sec/round - Rounds 9-10: 1.4x multiplier = 112 sec/round Total per athlete (10 rounds): ~940 sec Transitions and setup: +60 sec Total workout time: ~1000 sec for elite athletes This workout is similar to high-intensity partner workouts but doesn't match any specific anchor exactly. The combination of burpees, devil press, and bike creates a unique metabolic challenge. Compared to Helen (7:30-8:30 for elite), this workout has similar intensity but different movement patterns and partner rest periods. Final targets - L10: 15:00, L5: 23:00, L1: 35:00

Modality Profile

Three movements across all modalities: Burpee Box Jump-Over (Gymnastics - bodyweight movement), Devil Press (Weightlifting - dumbbell movement), and Bike (Monostructural - cyclical cardio). Equal distribution with slight weighting to Weightlifting.