Workout Description

Why This Workout Is Hard

The combination of heavy devil press (50/35) with lateral burpee box jumps in a 2-minute AMRAP creates significant fatigue accumulation. Devil press demands full-body coordination under load while already fatigued from burpees. The 1-minute rest provides some recovery, but four rounds means cumulative fatigue builds substantially. Most average athletes will struggle with the devil press weight and movement complexity as rounds progress, requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Devil press and lateral burpee box jumps are grip and full-body stamina destroyers, especially when cycled rapidly in AMRAP format.
• Endurance (7/10): Four 2-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Speed (7/10): AMRAP format demands rapid cycling between complex movements with minimal transition time to maximize rounds within 2-minute windows.
• Power (6/10): Both movements require explosive hip extension and power production, especially the burpee box jump and devil press overhead component.
• Strength (4/10): 50/35lb devil press provides moderate load demand, while burpee box jumps require relative strength for explosive movement patterns.
• Flexibility (3/10): Devil press requires overhead mobility and hip hinge flexibility, while burpee box jumps demand basic squat and jump mechanics.

Movements

• Lateral Burpee Box Jump
• Devil Press

Benchmark Notes

This workout consists of 4 rounds of 2-minute AMRAPs with 1-minute rest between rounds. Each round contains 6 Devil Press (50/35) + 4 Lateral Burpee Box Jumps (24/20). Let me break this down movement by movement: Devil Press (50/35): This is a complex movement combining burpee + dual dumbbell snatch. Fresh state: ~8-10 seconds per rep for elite, 12-15 seconds for intermediate, 18-22 seconds for novice. Lateral Burpee Box Jump (24/20): Combines burpee with lateral movement and box jump. Fresh state: ~6-8 seconds per rep for elite, 9-12 seconds for intermediate, 15-18 seconds for novice. Round-by-round analysis: Round 1 (fresh): Elite can complete 6 Devil Press in ~60 seconds, 4 Burpee Box Jumps in ~32 seconds, leaving ~28 seconds for transitions and potential second cycle. Likely 1 full cycle + 2-4 partial reps = 12-14 total reps. Rounds 2-4 (with fatigue): 1.1-1.3x multiplier applied. The 1-minute rest helps but doesn't fully restore. Grip fatigue from Devil Press significantly impacts later rounds. Expected decline: Round 2: 10-12 reps, Round 3: 8-10 reps, Round 4: 6-8 reps. Total rep calculations: - L10 (Elite): 14+12+10+8 = 44 reps, but accounting for some athletes pushing harder = ~48 reps - L5 (Average): 10+8+7+6 = 31 reps, scaling up for 2-minute windows = ~36 reps - L1 (Novice): 6+5+4+3 = 18 reps, but with scaling modifications = ~24 reps I referenced the Cindy benchmark (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) where L10 achieves 25-30 rounds (500-600 total reps over 20 minutes). This workout is much shorter (8 minutes of work) but significantly more intense with complex movements. The rep density is much lower due to movement complexity. Final targets: L10: ~48 reps, L5: ~36 reps, L1: ~24 reps. The 9-level distribution spreads evenly between these anchors with ~6 rep increments between levels.

Modality Profile

Devil Press is a dumbbell movement (W), Lateral Burpee Box Jump is a bodyweight movement (G). Two modalities present: 50% Weightlifting, 50% Gymnastics.