What is a good time for 30:01 - 50:00?

Good times for 30:01 - 50:00 depend on your fitness level: Elite athletes finish under 30:00, advanced athletes target 30:00-24:00, intermediate athletes aim for 24:00-20:00, and beginners should focus on proper form over 20:00.

What is considered a good 30:01 - 50:00 time?

A good 30:01 - 50:00 time for most CrossFit athletes is between 24:00-20:00 (intermediate level). Elite times are under 30:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do 30:01 - 50:00?

Your 30:01 - 50:00 pace should match your fitness level. Beginners should aim to finish around 20:00 with good form, while advanced athletes can target 30:00-24:00. Always prioritize proper movement over speed.

How do I scale 30:01 - 50:00?

30:01 - 50:00 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does 30:01 - 50:00 work?

30:01 - 50:00 primarily works the muscles involved in Devil Press, Dumbbell Renegade Row. This workout develops muscular endurance.

Workout Description

1-2-3-4-5-6-7-8-9-10Devil Press (50/35)10-9-8-7-6-5-4-3-2-1DB Renegade Rows (reps/side)

Why This Workout Is Hard

This workout combines two demanding movements in a high-volume ladder format totaling 55 devil press and 110 renegade rows. Devil press is metabolically brutal, requiring full-body coordination and cardio capacity. The descending renegade rows maintain grip and core fatigue without recovery. The continuous nature prevents rest, creating significant fatigue accumulation. Most athletes will need 15-20 minutes of sustained high intensity work with multiple limiting factors.

Benchmark Times for 30:01 - 50:00

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 (9/10): High total volume of 55 devil press and 110 renegade rows will severely test upper body and core muscular endurance capacity.
Endurance (8/10): The ascending-descending ladder format with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
Power (7/10): Devil press is highly explosive from floor to overhead position, requiring significant power output despite fatigue accumulation.
Flexibility (6/10): Devil press demands full-body mobility from floor to overhead, while renegade rows require thoracic spine and shoulder flexibility.
Speed (5/10): Ladder format allows some pacing strategy, but maintaining consistent movement speed under fatigue becomes increasingly challenging.
Strength (4/10): Moderate dumbbell loads require decent strength but focus is more on strength-endurance rather than maximal force production.

Movements

Devil Press
Dumbbell Renegade Row

Benchmark Notes

This workout is a ladder format with Devil Press (50/35 DB) ascending 1-10 reps and DB Renegade Rows descending 10-1 reps per side. Total volume: 55 Devil Press + 110 Renegade Rows (55 per side). Devil Press is a complex movement combining burpee, deadlift, and dual DB snatch - highly demanding on cardiovascular system and grip. Renegade rows require plank hold stability with alternating rowing motion. Movement-by-movement breakdown: Devil Press (50/35 DB): This is significantly heavier than typical DB movements. Fresh state estimate 8-12 sec per rep for elite athletes, 12-18 sec for intermediate. With 55 total reps and progressive fatigue: Rounds 1-3 (6 reps): 8 sec/rep = 48 sec, Rounds 4-6 (15 reps): 10 sec/rep = 150 sec, Rounds 7-10 (34 reps): 12-15 sec/rep = 450 sec. Total Devil Press time: ~650 sec for elite. DB Renegade Rows: 2-3 sec per rep fresh, but grip fatigue from Devil Press adds 25-30% time penalty. 110 total reps with fatigue: ~300 sec for elite. Transitions between movements: 2-3 sec per round x 10 rounds = 25 sec. Total elite estimate: 650 + 300 + 25 = 975 sec (~16:15). This is longer than most benchmark WODs due to the high skill/strength demands of Devil Press with heavy DBs. Compared to similar high-volume dumbbell workouts, this falls between a long chipper and endurance test. The combination of complex movements with heavy loading creates significant metabolic demand. L10 target: 720 sec (12:00), L5 target: 1200 sec (20:00), L1 target: 1800 sec (30:00). These times reflect the technical difficulty and cardiovascular demand of sustained Devil Press work with the prescribed loading.

Modality Profile

Both Devil Press and Dumbbell Renegade Row are weighted movements using dumbbells, making this purely a weightlifting workout with external load throughout.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	The ascending-descending ladder format with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
Stamina	9/10	High total volume of 55 devil press and 110 renegade rows will severely test upper body and core muscular endurance capacity.
Strength	4/10	Moderate dumbbell loads require decent strength but focus is more on strength-endurance rather than maximal force production.
Flexibility	6/10	Devil press demands full-body mobility from floor to overhead, while renegade rows require thoracic spine and shoulder flexibility.
Power	7/10	Devil press is highly explosive from floor to overhead position, requiring significant power output despite fatigue accumulation.
Speed	5/10	Ladder format allows some pacing strategy, but maintaining consistent movement speed under fatigue becomes increasingly challenging.