Workout Description

Why This Workout Is Medium

This workout features short 15-second AMRAPs with generous 45-second rest periods, creating a 1:3 work-to-rest ratio that allows for significant recovery between efforts. While devil presses are challenging and toes-to-bar require skill, the brief work windows prevent major fatigue accumulation. The structure favors power output over endurance, making it manageable for average CrossFitters despite the demanding movements.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 15-second AMRAPs demand maximum cycling speed and explosive transitions to accumulate maximum reps in minimal time.
• Stamina (8/10): High-volume toes to bar and devil press will heavily tax grip strength and core stamina across multiple rounds.
• Power (8/10): Devil press is highly explosive, bike sprints require power output, creating significant power demands in short intervals.
• Endurance (7/10): Four rounds of 15-second AMRAPs with 45-second rest creates significant cardiovascular demand through repeated high-intensity intervals.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, devil press demands overhead mobility and hip hinge range.
• Strength (4/10): Devil press with 50/35lbs provides moderate strength demand, while other movements rely on bodyweight strength.

Movements

• Devil Press
• Toes-to-Bar

Benchmark Notes

This workout consists of 4 rounds of three 15-second AMRAP stations with 45-second rests between each station. Let me break down the rep potential for each movement: Bike Calories: In 15 seconds, athletes can generate approximately 4-8 calories per round depending on power output. Elite athletes might hit 7-8 cals, intermediate 5-6 cals, beginners 3-4 cals. Toes to Bar: In 15 seconds, elite athletes can perform 8-12 reps when fresh, intermediate 5-8 reps, beginners 2-4 reps. This movement will fatigue significantly across rounds due to grip and core demands. Devil Press (50/35): This is the most limiting movement. Elite athletes might manage 6-8 reps in 15 seconds when fresh, intermediate 4-6 reps, beginners 2-3 reps. The combination of burpee + dual dumbbell snatch creates massive metabolic demand. Fatigue Analysis: - Round 1: Full capacity - Round 2: 10-15% decline due to metabolic stress - Round 3: 20-25% decline, significant grip fatigue from TTB - Round 4: 30-40% decline, devil press becomes very limiting The 45-second rests provide partial recovery but are insufficient for full restoration, especially for the devil press. Calculated totals across 4 rounds: - Elite (L9-L10): 70-80 total reps (28 bike cals + 32 TTB + 20 devil press) - Advanced (L7-L8): 55-65 total reps - Intermediate (L5-L6): 45-55 total reps - Beginner (L2-L3): 30-40 total reps - Scaled (L1): 25-30 total reps This workout has similarities to Fight Gone Bad in its multi-station AMRAP format, but the shorter work periods (15 vs 60 seconds) and specific movement selection create different demands. The devil press acts as the primary limiter due to its complexity and metabolic cost. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

Three movements across all modalities: Bike Calories (monostructural cardio), Toes-to-Bar (gymnastics bodyweight), and Devil Press (weightlifting with dumbbells). Equal distribution with slight emphasis on weightlifting.