Workout Description

Movements

• Walking Lunge
• Dead Hang

Benchmark Notes

This workout consists of 400m walking lunges followed by AMRAP Beastmakers (devil press) in the remaining time under a 14-minute cap. Walking lunges: 400m = ~200 lunges (2-foot steps). At 2-3 sec per lunge = 6.5-10 minutes depending on skill level. Elite athletes complete in 6.5 min, novices take 9-10 min. Beastmakers (50/35): Devil press movement taking 4-6 sec per rep fresh. Time remaining analysis: Elite (6.5 min left): 7.5 min × 60 sec / 4.5 sec per rep = ~100 reps possible, but fatigue from lunges reduces to 70-80 reps. Advanced (7.5 min left): 6.5 min × 60 sec / 5 sec per rep = ~78 reps possible, fatigue reduces to 55-65 reps. Intermediate (8.5 min left): 5.5 min × 60 sec / 5.5 sec per rep = ~60 reps possible, fatigue reduces to 40-50 reps. Novice (9+ min left): 4-5 min × 60 sec / 6+ sec per rep = ~40 reps possible, heavy fatigue reduces to 20-35 reps. The 400m walking lunges create significant leg and core fatigue that impacts devil press performance, requiring 20-30% longer per rep. Distribution spans from 12 reps (novice struggling with heavy weight and pre-fatigue) to 60+ reps (elite athletes with efficient movement and weight management).