Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy dumbbell weights (50/35) with high-volume continuous work across four rounds. The devil press is particularly demanding, requiring a burpee-to-overhead movement that taxes both strength and conditioning. With no built-in rest between movements and the cumulative fatigue from rowing into weighted core work into complex dumbbell movements, this creates significant metabolic and muscular demands that will challenge most average CrossFitters.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of weighted movements combined with rowing creates substantial muscular endurance demands, especially for core, shoulders, and grip.
• Endurance (7/10): Four rounds of 500m rowing with minimal rest between movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Strength (6/10): Moderate dumbbell loads (50/35) across multiple compound movements require decent strength levels, particularly for devil press and renegade rows.
• Speed (6/10): Four rounds format encourages steady pacing with quick transitions between rowing and weighted movements to maintain intensity.
• Power (5/10): Devil press involves explosive hip extension and overhead throw, while renegade rows require dynamic stabilization and pulling power.
• Flexibility (4/10): Devil press requires overhead mobility, renegade rows need thoracic extension, and weighted sit-ups demand hip flexion range of motion.

Movements

• Renegade Row
• Dumbbell Devil Press
• Sit-Up
• Row

Benchmark Notes

This workout consists of 4 rounds of: 500m Row, 10 Weighted Sit Ups (50/35), 10 Alternating Renegade Rows (50/35), 10 DB Devil Press (50/35). Breaking down movement by movement: 500m Row takes 85-120 sec fresh, Weighted Sit Ups ~1.5 sec/rep (15 sec total), Renegade Rows ~3 sec/rep (30 sec total), Devil Press ~4-5 sec/rep (40-50 sec total). Round 1 fresh: Row 85-120s + Sit Ups 15s + Renegade Rows 30s + Devil Press 40-50s = 170-215 sec. Adding transitions (5-10 sec between movements): 185-245 sec per round fresh. Applying fatigue multipliers: Round 1: 1.0x, Round 2: 1.1x, Round 3: 1.2x, Round 4: 1.3x. The devil press and renegade rows will create significant grip and shoulder fatigue, affecting rowing performance in later rounds. Elite athletes (L10): 185s + 204s + 222s + 240s = 851 sec (~14:10). This is similar in structure to Helen but with heavier dumbbell work instead of kettlebell swings and pull-ups. Helen L10 is 450-510 sec for 3 rounds, so scaling to 4 rounds with heavier DB work: 720-840 sec range. Advanced (L5): Adding 40-50% for median CrossFitter gives ~1200 sec (20:00). Novice (L1): Adding another 50% gives ~1800 sec (30:00). The heavy dumbbell loading (50/35) significantly impacts grip and creates more fatigue than typical bodyweight movements.

Modality Profile

4 movements total: Row (M), Sit-Up (G), Renegade Row (W), Dumbbell Devil Press (W). Two weightlifting movements with external load make up 50%, while gymnastics and monostructural each contribute 25%.