Workout Description

Movements

• Dumbbell Devil Press
• Dumbbell Snatch
• Pull-Up
• Double-Under

Benchmark Notes

This is a 10-round AMRAP with 4 movements per round. Movement breakdown per round: 6 DB Devil Press (50/35) - compound burpee-to-overhead movement requiring 18-24 seconds fresh, degrading to 30-45 seconds by round 8+. 6 Bar Pull-ups - 6-12 seconds fresh, breaking into smaller sets (3+3 or 2+2+2) by round 5, taking 15-25 seconds in later rounds. 6 Alt DB Power Snatch - 12-18 seconds fresh, slowing to 20-30 seconds as grip and shoulders fatigue. 31 Double Unders - 15-20 seconds when fresh and in rhythm, but trips become frequent after round 6, potentially taking 30-60 seconds with resets. Round times: Rounds 1-2 average 70-80 seconds with minimal transitions. Rounds 3-4 slow to 90-110 seconds as devil press and pull-ups begin breaking. Rounds 5-6 take 120-150 seconds with significant grip fatigue affecting all movements. Rounds 7-8 extend to 150-200 seconds with frequent set breaks and double-under trips. Rounds 9-10 may take 200+ seconds each due to accumulated fatigue. Total workout takes 18-25 minutes for average athletes. Elite athletes complete all 10 rounds, good athletes reach 8-9 full rounds, average athletes complete 6-8 rounds, beginners manage 3-5 rounds.