Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy devil presses with high-skill toes-to-bar and double-unders in a continuous format across 6 rounds. The devil press weight (50/35) becomes punishing over 36 total reps, while grip fatigue from devil presses directly compromises toes-to-bar performance. The 216 total double-unders under accumulated fatigue will cause significant breakdown for average athletes. No built-in rest creates relentless fatigue accumulation across multiple energy systems.

Benchmark Times for 28:01 - 45:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of upper body pulling, pressing, and core work across 6 rounds will severely test muscular endurance, especially grip stamina.
• Endurance (8/10): Six rounds of continuous work with devil presses, toes to bar, and double unders creates significant cardiovascular demand with minimal rest opportunities.
• Power (7/10): Devil presses require explosive hip extension and overhead pressing, while double unders demand rapid, coordinated jumping power throughout all rounds.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while devil presses require overhead mobility and hip hinge range of motion.
• Speed (6/10): Fast cycling through movements is crucial for good times, especially maintaining double under rhythm and minimizing transitions between complex movements.
• Strength (4/10): Devil presses with 50/35 lb dumbbells provide moderate strength demand, while toes to bar requires relative strength for hanging and pulling.

Movements

• Devil Press
• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout consists of 6 rounds of 6 Devil Presses (50/35), 6 Toes to Bar, and 36 Double Unders. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Devil Press (50/35): A complex movement combining burpee + dual DB snatch. Fresh state ~4-5 sec per rep for elite, 6-8 sec for intermediate, 8-12 sec for novice - Toes to Bar: Fresh state ~1.5-2.5 sec per rep - Double Unders: Fresh state ~0.5 sec per rep when in rhythm Round-by-Round Breakdown (Elite Male): Round 1 (Fresh): Devil Press 6×4.5=27s, T2B 6×2=12s, DU 36×0.5=18s, transitions 6s = 63s Round 2: Devil Press 6×5=30s, T2B 6×2.2=13s, DU 36×0.55=20s, transitions 7s = 70s Round 3: Devil Press 6×5.5=33s, T2B 6×2.4=14s, DU 36×0.6=22s, transitions 8s = 77s Round 4: Devil Press 6×6=36s, T2B 6×2.6=16s, DU 36×0.65=23s, transitions 9s = 84s Round 5: Devil Press 6×6.5=39s, T2B 6×2.8=17s, DU 36×0.7=25s, transitions 10s = 91s Round 6: Devil Press 6×7=42s, T2B 6×3=18s, DU 36×0.75=27s, transitions 11s = 98s Total Elite: ~483s (8:03) Fatigue multipliers applied progressively due to the demanding nature of devil presses affecting grip and shoulders, which directly impacts T2B performance. Double unders become increasingly difficult as fatigue sets in. Cross-referencing with benchmark anchors: This workout is most similar to a medium-duration mixed modal workout. The closest comparison would be scaled versions of Helen or other 6-round mixed workouts. Given the high skill and strength demands of devil presses combined with gymnastics movements, I'm positioning elite times around 6-8 minutes, intermediate around 10-12 minutes, and novice around 15-18 minutes. Final targets - Male: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00)

Modality Profile

Devil Press (dumbbell movement) = Weightlifting, Toes-to-Bar (bodyweight) = Gymnastics, Double-Under (jump rope bodyweight skill) = Gymnastics. Two gymnastics movements and one weightlifting movement gives approximately 67% Gymnastics, 33% Weightlifting.