Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (weighted pull-ups, HSPUs) with significant volume across 6 rounds total. The devil presses at 50/35 will heavily tax grip and shoulders before weighted pull-ups, creating interference. HSPUs under fatigue add complexity. The second portion maintains intensity with double-unders requiring coordination while fatigued. Most average athletes will need to scale weights or substitute movements, and the continuous nature prevents adequate recovery between demanding elements.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body work (devil presses, weighted pull-ups, HSPUs, burpees, pull-ups, push-ups) will exhaust muscular endurance capacity.
• Endurance (8/10): Six total rounds with running and high-rep movements creates significant cardiovascular demand with minimal rest between efforts.
• Strength (6/10): Devil presses with 50/35lb dumbbells and weighted pull-ups with 15/10lb require moderate strength alongside bodyweight movements.
• Speed (6/10): For-time format with double unders and transitions between varied movements rewards quick cycling and minimal rest periods.
• Power (5/10): Devil presses and burpees contain explosive hip extension components, though sustained output reduces pure power expression.
• Flexibility (4/10): Handstand push-ups demand significant shoulder mobility, while devil presses require overhead and hip flexibility for proper execution.

Movements

• Push-Up
• Weighted Pull-Up
• Devil Press
• Burpee
• Run
• Handstand Push-Up
• Pull-Up
• Double-Under

Benchmark Notes

This workout consists of two distinct 3-round sections that must be completed sequentially. I'll analyze each section separately then combine. Section 1 (3 rounds): 400m Run + 13 Devil Presses (50/35) + 9 Weighted Pull Ups (15/10) + 6 Handstand Push Ups Movement breakdown per round: - 400m Run: 75-120 sec (fresh state) - 13 Devil Presses: 13 × 4-6 sec = 52-78 sec (complex movement with burpee + press) - 9 Weighted Pull Ups: 9 × 2-3 sec = 18-27 sec (added weight increases difficulty) - 6 Handstand Push Ups: 6 × 8-12 sec = 48-72 sec (in complex WOD with multiple movements) - Transitions: ~15-20 sec per round Round 1: 208-237 sec, Round 2 (1.1x fatigue): 229-261 sec, Round 3 (1.2x fatigue): 250-284 sec Section 1 total: 687-782 sec for elite, scaling to 1020-1200 sec for recreational Section 2 (3 rounds): 40 Double Unders + 13 Burpees + 9 Pull Ups + 6 Push Ups Movement breakdown per round: - 40 Double Unders: 40 × 0.5 sec = 20 sec (in rhythm) - 13 Burpees: 13 × 3-4 sec = 39-52 sec - 9 Pull Ups: 9 × 1-2 sec = 9-18 sec (kipping, but fatigued from Section 1) - 6 Push Ups: 6 × 1-1.5 sec = 6-9 sec - Transitions: ~10-15 sec per round Round 1: 84-104 sec, Round 2 (1.1x fatigue): 92-114 sec, Round 3 (1.2x fatigue): 101-125 sec Section 2 total: 277-343 sec for elite, scaling to 420-540 sec for recreational Transition between sections: 10-15 sec Total workout time: Elite 974-1140 sec, Recreational 1450-1755 sec This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-up) but significantly more demanding due to the devil presses, weighted pull-ups, handstand push-ups, and the additional second section. Helen benchmarks are L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Given the substantially higher volume and complexity (6 movements vs 3, weighted movements, two distinct sections), I'm scaling Helen upward by approximately 85-90% to account for the increased difficulty. Final targets - L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

8 movements total: 4 Gymnastics (Pull-Up, Handstand Push-Up, Burpee, Push-Up), 1 Monostructural (Run), 3 Weightlifting (Devil Press, Weighted Pull Up, Double-Under). Rounded to nearest percentages: G=50%, M=13%, W=37%