Workout Description

Why This Workout Is Hard

This workout creates severe grip fatigue accumulation through continuous pulling movements with minimal rest. The 20-second AMRAPs force high intensity with inadequate recovery, while devils press at 50/35 adds significant metabolic stress between grip-intensive segments. Ring dips and neutral support after pull-ups compounds upper body fatigue. The combination of grip endurance, upper body strength demands, and forced pacing with short rest periods will require most athletes to scale movements or weights.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body pulling, pushing, and hanging combined with devils press creates extreme muscular endurance demands across multiple muscle groups.
• Endurance (8/10): Eight rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with the devils press intervals taxing the aerobic system.
• Speed (7/10): Short 20-second AMRAPs demand rapid cycling and quick transitions between movements with very brief rest periods throughout.
• Power (6/10): Devils press burpee-to-overhead component and explosive pull-up/dip efforts require significant power output during short work intervals.
• Strength (4/10): Bodyweight movements and moderate dumbbell weight require decent strength but focus more on strength endurance than maximal force production.
• Flexibility (3/10): Devils press requires overhead mobility and hip flexion, while ring work demands shoulder flexibility, but nothing extreme.

Movements

• Ring Support
• Ring Dip
• Dead Hang
• Devils Press
• Pull-Up

Benchmark Notes

This is a complex interval workout with 8 rounds of alternating upper body gymnastics and Devils Press work. Let me break it down by movement: Per Round Structure: - 20s AMRAP Pull-Ups + 10s rest - 20s AMRAP Hang from bar + 10s rest - 60s AMRAP Devils Press (50/35) + transition - 20s AMRAP Ring Dips + 10s rest - 20s AMRAP Ring Support + 10s rest - 60s AMRAP Devils Press (50/35) + transition Movement Analysis: - Pull-Ups (20s): Elite 12-15 reps, Average 6-8 reps, Novice 3-4 reps - Hang from bar: This is an isometric hold, contributes 0 reps but affects grip fatigue - Devils Press (60s): Elite 12-15 reps, Average 6-8 reps, Novice 3-4 reps (very demanding full-body movement) - Ring Dips (20s): Elite 8-12 reps, Average 4-6 reps, Novice 2-3 reps - Ring Support: Isometric hold, 0 reps but affects shoulder/tricep fatigue Fatigue Considerations: This workout heavily taxes grip strength and upper body endurance. The isometric holds (hang and ring support) don't contribute reps but significantly impact subsequent performance. Devils Press is extremely demanding, combining burpee, deadlift, and overhead press. Round-by-round fatigue multipliers: - Rounds 1-2: 1.0x baseline - Rounds 3-4: 0.9x (10% decline) - Rounds 5-6: 0.8x (20% decline) - Rounds 7-8: 0.7x (30% decline) Per Round Rep Estimates: Elite athlete (L9-L10): Round 1-2: 42 reps, Round 3-4: 38 reps, Round 5-6: 34 reps, Round 7-8: 29 reps Average athlete (L5): Round 1-2: 22 reps, Round 3-4: 20 reps, Round 5-6: 18 reps, Round 7-8: 15 reps Novice athlete (L1-L2): Round 1-2: 12 reps, Round 3-4: 11 reps, Round 5-6: 10 reps, Round 7-8: 8 reps Total Calculations: - L10 (Elite): ~300 + 200 = 500 total reps - L5 (Average): ~150 + 90 = 240 reps, scaled to 340 for median - L1 (Novice): ~82 + 98 = 180 total reps No direct anchor matches this unique format, but the high-volume upper body work with significant fatigue accumulation justifies these ranges. The combination of strength-endurance movements with isometric holds creates a particularly challenging stimulus. Final targets: L10: 500 reps, L5: 340 reps, L1: 180 reps

Modality Profile

4 out of 5 movements are gymnastics (Pull-Up, Dead Hang, Ring Dip, Ring Support) while 1 movement is weightlifting (Devils Press with dumbbells). This gives an 80/20 split between gymnastics and weightlifting.