Workout Description

Why This Workout Is Hard

The 14-minute continuous AMRAP creates significant fatigue accumulation with no built-in rest. While air squats are manageable, the devil press at 50/35 lbs becomes increasingly challenging as a full-body movement requiring coordination under fatigue. The high rep air squats (30 per round) will pre-fatigue legs before the demanding devil press, and the AMRAP format prevents recovery. Most athletes will need to break up rounds significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume air squats combined with devil press creates extreme muscular endurance demands, particularly in legs, shoulders, and grip strength.
• Endurance (8/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the entire workout duration.
• Speed (7/10): AMRAP format rewards fast transitions and quick cycling between movements, with minimal rest encouraging rapid pace maintenance.
• Power (6/10): Devil press involves explosive hip extension and overhead press components, creating moderate power demands throughout the movement pattern.
• Strength (4/10): Devil press with moderate weight (50/35) provides some strength component, but primarily tests strength endurance rather than maximal force production.
• Flexibility (3/10): Devil press requires overhead mobility and hip flexion, while air squats demand ankle and hip mobility for proper depth.

Movements

• Air Squat
• Devil Press

Benchmark Notes

This is a 14-minute AMRAP with 30 air squats and 10 devil press (50/35 lb). I'll use Cindy as the primary anchor since it's also an AMRAP with air squats, then adjust for the devil press component and shorter time domain. Movement Analysis: - 30 Air Squats: 1.2 sec/rep fresh = 36 seconds - 10 Devil Press (50/35): 4-5 sec/rep fresh = 40-50 seconds - Total round time fresh: ~80-90 seconds - Transitions: 5-10 seconds per round Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) benchmarks: - L10: 25-30 rounds - L5: 15-18 rounds - L1: 6-8 rounds Adjustments for this workout: 1. Time domain: 14 min vs 20 min = 70% time factor 2. Movement difficulty: Devil press is significantly harder than Cindy's movements, requiring more grip strength and full-body coordination 3. Higher rep air squats (30 vs 15) will cause more leg fatigue Round progression with fatigue: - Rounds 1-3: 85-90 seconds each - Rounds 4-6: 95-105 seconds each (fatigue setting in) - Rounds 7-9: 105-120 seconds each (significant fatigue) - Rounds 10+: 120-140 seconds each (heavy fatigue, frequent breaks on devil press) Applying 70% time factor to Cindy and adjusting for increased difficulty: - L10 (Elite): Cindy 25-30 rounds × 0.7 × 0.85 (difficulty) = ~15 rounds → 12.5 rounds - L5 (Average): Cindy 15-18 rounds × 0.7 × 0.85 = ~9 rounds → 8.5 rounds - L1 (Beginner): Cindy 6-8 rounds × 0.7 × 0.85 = ~4 rounds → 4.5 rounds Final benchmarks: L10: 12.5 rounds, L5: 8.5 rounds, L1: 4.5 rounds

Modality Profile

Air Squat is a bodyweight gymnastics movement, Devil Press is a dumbbell weightlifting movement. Two modalities split evenly.