Workout Description

Why This Workout Is Medium

While devil presses are challenging full-body movements, the partner format provides built-in recovery periods during rowing segments. The 250m rows (60-90 seconds) allow adequate rest between AMRAP efforts. Light-moderate weights (50/35) keep the movement accessible. Four rounds create moderate volume without excessive fatigue accumulation. The alternating work structure prevents the continuous high-intensity grind that would elevate difficulty significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Devil presses are extremely taxing on muscular endurance, especially when performed as AMRAP while partner rows continuously.
• Endurance (7/10): Four rounds of 250m rowing intervals with AMRAP work creates significant cardiovascular demand, though partner format allows some recovery.
• Flexibility (6/10): Devil presses demand significant shoulder mobility for overhead position and hip flexibility for burpee bottom position.
• Speed (6/10): Partner format creates urgency to maximize devil press reps while partner rows, encouraging fast transitions and cycling.
• Power (5/10): Devil presses require explosive hip extension from burpee and powerful overhead press, though fatigue limits power output.
• Strength (4/10): Devil presses with 50/35lb dumbbells require moderate strength, particularly for overhead pressing and burpee components.

Movements

• Devil Press
• Row

Benchmark Notes

This partner WOD involves 4 rounds where partners alternate between 250m rows and AMRAP devil presses (50/35 lb). Each partner completes 4 x 250m rows and 4 AMRAP devil press segments. Devil presses are highly demanding full-body movements combining a burpee with dual dumbbell snatches overhead. Movement Analysis: - 250m Row: 50-70 seconds for most athletes - Devil Press (50/35): 4-6 seconds per rep when fresh, degrading significantly with fatigue Round-by-Round Breakdown: Round 1: Partner gets ~60-70 sec for devil presses (fresh state) = 12-17 reps Round 2: Slight fatigue, ~55-65 sec available = 10-15 reps Round 3: Moderate fatigue, grip/shoulders compromised, ~50-60 sec = 8-12 reps Round 4: Heavy fatigue, significant slowdown, ~45-55 sec = 6-10 reps Total per partner: 36-54 reps Team total: 72-108 reps This workout has similarities to high-intensity partner AMRAPs but the devil press is more demanding than typical movements. The constant switching between cardio (row) and strength-power (devil press) creates unique metabolic stress. Level Distribution: - L10 (Elite): 280+ reps - exceptional conditioning and devil press efficiency - L5 (Average): 200 reps - solid technique with expected fatigue patterns - L1 (Novice): 120 reps - learning movement, frequent breaks, scaled weight Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Row is monostructural cardio (M) and Devil Press is a weighted dumbbell movement (W). Two modalities split evenly.