Workout Description

Why This Workout Is Medium

This 9-minute AMRAP combines moderate-skill movements with manageable loads. Double-unders require coordination but aren't overly taxing. The 50/35lb dumbbells are moderate for step-ups and devil presses. While devil presses are demanding full-body movements, the rep scheme (20-10-5) allows natural pacing breaks. The 9-minute time cap prevents excessive volume accumulation. Most average CrossFitters can complete multiple rounds as prescribed, though pacing will be key to maintain consistency throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep double unders and step ups combined with devil presses will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the metabolic stress from devil presses.
• Speed (7/10): AMRAP format rewards fast transitions and quick cycling through movements, especially maintaining double under rhythm under fatigue.
• Power (6/10): Double unders are explosive, devil presses have power component in the burpee and press, step ups less power-dependent.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for step ups and devil presses, requiring decent strength but not maximal effort.
• Flexibility (3/10): Devil presses require overhead mobility and hip flexion, step ups need basic hip range, double unders minimal flexibility demands.

Movements

• Double-Under
• Dumbbell Box Step-Up
• Devil Press

Benchmark Notes

This 9-minute AMRAP contains 20 double-unders (10 sec), 10 DB step-ups at 50/35 lbs (15 sec), and 5 devil presses at 50/35 lbs (25 sec) per round, totaling ~50 seconds of work per round when fresh. I referenced Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as the closest anchor, where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds in 20 minutes. However, this workout is significantly more demanding due to: 1) Heavy dumbbell loading (50/35 lbs vs bodyweight), 2) Devil presses being extremely taxing full-body movements, 3) Only 9 minutes vs 20 minutes. Round-by-round breakdown: Round 1-2 (50 sec each), Round 3-4 (55-60 sec with fatigue), Round 5-6 (65-70 sec with grip/shoulder fatigue), Round 7+ (75+ sec with significant breakdown). Elite athletes might complete 7+ rounds, intermediate 5 rounds, beginners 2-3 rounds. The devil press creates massive metabolic demand and grip fatigue that compounds quickly. Final targets: L10: 7+ rounds, L5: 5 rounds, L1: 2.5 rounds.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Dumbbell Box Step-Up and Devil Press are both weightlifting (external load movements). With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% gymnastics and 67% weightlifting.