Workout Description

Why This Workout Is Hard

The 50/35lb devil press is heavy for most athletes, and performing 6 reps every 3 minutes creates significant fatigue accumulation across rounds. Devil press combines burpee, deadlift, and overhead press - a complex, full-body movement that becomes exponentially harder under time pressure. While 1-minute rest provides some recovery, the continuous 3-minute AMRAPs with heavy compound movements will challenge most athletes' strength endurance and force scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Devil press combines burpee and overhead press creating massive muscular endurance demand, while box jumps add leg stamina across repeated rounds.
• Endurance (7/10): Three 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Speed (7/10): AMRAP format demands fast transitions and quick cycling between movements to maximize rounds, with minimal rest between exercises.
• Power (6/10): Box jumps are purely explosive, devil press has power component in the clean and press phases, creating significant power demands.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for devil press overhead component, while box jumps require explosive leg strength against bodyweight.
• Flexibility (3/10): Devil press requires overhead mobility and hip flexion, box jumps need ankle/hip mobility for landing, but ranges are moderate.

Movements

• Dumbbell Devil Press
• Box Jump

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP includes 3 box jumps (24/20) and 6 dumbbell devil press (50/35). I'll analyze this by breaking down each movement and applying fatigue across rounds. Movement Analysis: - Box Jump (24"): 1.5-2 sec per rep in fresh state - DB Devil Press (50/35): This is a complex movement combining burpee + dual DB snatch, approximately 8-10 sec per rep for elite athletes, 12-15 sec for intermediate, 18-20 sec for beginners Round 1 (Fresh, 3 minutes): - Each cycle = 3 box jumps (4.5-6 sec) + 6 devil press (48-60 sec elite, 72-90 sec intermediate, 108-120 sec beginners) - Elite cycle time: ~55 sec, allowing 3+ cycles = 9+ rounds - Intermediate cycle time: ~80 sec, allowing 2+ cycles = 6+ rounds - Beginner cycle time: ~125 sec, allowing 1-2 cycles = 3-4 rounds Round 2 (1.1-1.2x fatigue multiplier): - Elite: 8+ rounds (slight decline) - Intermediate: 5+ rounds - Beginner: 2-3 rounds Round 3 (1.2-1.3x fatigue multiplier): - Elite: 7+ rounds (further decline) - Intermediate: 4+ rounds - Beginner: 2 rounds Total Expected Ranges: - Elite (L9-L10): 24-27 total rounds - Advanced (L7-L8): 18-21 total rounds - Intermediate (L5-L6): 12-15 total rounds - Beginner (L2-L3): 7-9 total rounds - Scaled (L1): 6-7 total rounds This workout doesn't directly match any iconic benchmarks, but the devil press intensity is similar to high-intensity barbell complexes. The 3x3-minute AMRAP format with rest creates a unique pacing challenge. Final targets: L10: 19+ rounds, L5: 12.5 rounds, L1: 6.5 rounds

Modality Profile

Box Jump is a bodyweight gymnastics movement, while Dumbbell Devil Press is a weighted movement combining burpee with dumbbell snatch. Two modalities present: 50% Gymnastics, 50% Weightlifting.