Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy Devil Press weight with high volume wall balls across 5 rounds with no built-in rest. The Devil Press (full burpee to overhead) is extremely taxing on shoulders, lungs, and grip, while wall balls maintain leg fatigue throughout. The continuous nature prevents recovery between movements, creating significant cumulative fatigue. Most athletes will need extended breaks or weight scaling to complete as prescribed.

Benchmark Times for WOD

• 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 (8/10): High volume wall balls (100 total) and devil press (50 total) will severely test upper body, core, and leg muscular endurance capacity.
• Endurance (7/10): Five rounds of continuous work with high-rep wall balls and complex devil press movements creates significant cardiovascular demand and aerobic stress.
• Flexibility (6/10): Devil press demands significant shoulder mobility and hip flexibility, while wall balls require overhead range of motion and squat depth.
• Power (6/10): Wall balls require explosive hip extension and overhead throw, while devil press combines burpee explosiveness with overhead pressing power.
• Speed (5/10): Moderate rep counts allow for steady pacing rather than sprint cycling, though minimizing transition time between movements remains important.
• Strength (4/10): Moderate loads with 20/14 lb wall ball and 50/35 lb dumbbells require decent strength but not maximal force production.

Movements

• Wall Ball
• Dumbbell Devil Press

Benchmark Notes

This workout consists of 5 rounds of 20 Wall Balls (20/14) and 10 DB Devil Press (50/35). I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Wall Ball (20/14): 2-3 sec per rep fresh state - DB Devil Press (50/35): 4-5 sec per rep fresh state (complex movement combining burpee, deadlift, and press) Round-by-round breakdown: Round 1 (fresh): 20 wall balls × 2.5 sec = 50 sec, 10 devil press × 4.5 sec = 45 sec, transitions = 5 sec. Total: 100 sec Round 2: Wall balls slow to 2.8 sec/rep = 56 sec, devil press to 5 sec/rep = 50 sec, transitions = 5 sec. Total: 111 sec Round 3: Wall balls 3.2 sec/rep = 64 sec, devil press 5.5 sec/rep = 55 sec, transitions = 5 sec. Total: 124 sec Round 4: Wall balls 3.5 sec/rep = 70 sec, devil press 6 sec/rep = 60 sec, transitions = 5 sec. Total: 135 sec Round 5: Wall balls 4 sec/rep = 80 sec, devil press 6.5 sec/rep = 65 sec, transitions = 5 sec. Total: 150 sec Total estimated time for L5 athlete: 620 seconds (10:20) Fatigue considerations: Devil press is extremely taxing, combining full-body burpee with overhead press. This creates significant cardiovascular and muscular fatigue. Wall balls after devil press will be substantially slower due to shoulder fatigue and breathing distress. Applied 1.4-1.6x fatigue multiplier for later rounds. Cross-reference with anchors: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L5 times of 1260-1440 seconds. However, this workout has fewer total reps (100 wall balls vs 150, plus 50 devil press vs 150 box jumps + 2000m running). The devil press is more metabolically demanding than box jumps but we have significantly fewer total reps, suggesting a time around 40-50% of Kelly's benchmark. Adjusted benchmarks based on high-intensity, moderate volume pattern with extremely fatiguing movements. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Both Wall Ball and Dumbbell Devil Press are external load movements using weighted implements, making this purely a weightlifting workout