Workout Description

Why This Workout Is Hard

This workout combines high-volume wall balls (88 total reps) with heavy devil press (36 total reps at 50/35lbs). The descending rep scheme creates continuous work with no built-in rest. Wall balls will tax the legs and shoulders, then devil press demands full-body power while already fatigued. The combination of volume, moderate-heavy loading, and movement interference without recovery periods makes this significantly challenging for average athletes.

Benchmark Times for 30:01 - 50:00

• 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 (8/10): Total of 90 wall balls and 36 devil presses will severely test upper body and leg muscular endurance capacity.
• Endurance (7/10): High-volume descending ladder format creates significant cardiovascular demand, especially with minimal rest between movements and rounds.
• Strength (6/10): Devil press with 50/35lb dumbbells and 20/14lb wall balls require moderate strength, particularly for shoulders and legs.
• Speed (6/10): Descending rep scheme encourages fast cycling, especially in later rounds where fatigue makes speed crucial for completion.
• Power (5/10): Wall ball shots require explosive hip extension and devil press combines burpee power with overhead pressing power.
• Flexibility (4/10): Devil press demands full-body mobility from burpee to overhead press, wall balls require hip and shoulder flexibility.

Movements

• Wall Ball
• Devil Press

Benchmark Notes

This workout consists of 36-30-24 Wall Balls (20/14) and 18-12-6 Devil Press (50/35) for time. I'll analyze this as a descending ladder format similar to other CrossFit benchmarks. Movement Analysis: - Wall Balls (20/14): 90 total reps at 2-3 sec per rep fresh - Devil Press (50/35): 36 total reps at 4-5 sec per rep fresh (complex movement with burpee + dual DB snatch) Round-by-Round Breakdown: Round 1 (36 WB + 18 DP): - Wall Balls: 36 reps × 2.5 sec = 90 sec (fresh, larger sets) - Transition: 5 sec - Devil Press: 18 reps × 4.5 sec = 81 sec (fresh) - Round 1 total: ~176 sec Round 2 (30 WB + 12 DP): - Wall Balls: 30 reps × 2.8 sec = 84 sec (fatigue 1.12x, smaller sets) - Transition: 5 sec - Devil Press: 12 reps × 5.2 sec = 62 sec (fatigue 1.15x, grip/shoulder fatigue) - Round 2 total: ~151 sec Round 3 (24 WB + 6 DP): - Wall Balls: 24 reps × 3.2 sec = 77 sec (fatigue 1.28x, frequent breaks) - Transition: 5 sec - Devil Press: 6 reps × 6.0 sec = 36 sec (fatigue 1.33x, very fatigued) - Round 3 total: ~118 sec Total estimated time for elite (L10): ~445 sec (7:25) However, this seems fast compared to similar volume benchmarks. Cross-checking with Karen (150 wall balls at 420-480 sec for L10): This workout has 90 wall balls plus 36 devil press. Devil press is significantly more demanding than wall balls due to the burpee component and dual dumbbell coordination. Each devil press likely equivalent to 3-4 wall balls in terms of metabolic demand. Effective volume comparison: 90 wall balls + (36 devil press × 3.5) = ~216 wall ball equivalents. This suggests the workout should take roughly 40% longer than Karen. Revised estimates: - L10: 360-420 sec (6:00-7:00) - L5: 600-660 sec (10:00-11:00) - L1: 1080-1200 sec (18:00-20:00) Final L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Both Wall Ball and Devil Press are weighted movements using external load (medicine ball and dumbbells respectively), making this purely a Weightlifting workout