Workout Description
Why This Workout Is Hard
This workout combines moderate skill demands (C2B pull-ups), metabolic stress (100m runs × 10), and dumbbell pressing under fatigue. The 1-minute rest between rounds provides recovery but is insufficient to fully reset grip and shoulder fatigue. The limiting factors—grip endurance and shoulder stability—compound across 10 rounds. Most average athletes will experience significant fatigue accumulation, requiring some to scale pull-ups or dumbbell weight to finish within the 25-minute cap.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Ten rounds of 100m runs with 1-minute rest between rounds creates sustained cardiovascular demand. The repeated running intervals challenge aerobic capacity without being a pure endurance marathon.
- Stamina (6/10): Pull-ups and devil presses accumulate muscular fatigue across ten rounds. Moderate rep ranges (10 and 5) per round demand sustained upper body and core output without extreme volume.
- Speed (6/10): The for-time format with 1-minute rest encourages quick movement cycling and efficient transitions. Athletes must balance intensity with recovery to maintain pace across ten rounds.
- Power (5/10): Devil presses contain explosive pressing components. Pull-ups require some power initiation. However, the moderate rep ranges and structured rest limit pure power expression.
- Strength (4/10): Dumbbell devil presses require moderate loading and strength, but pull-ups are primarily relative bodyweight strength. The workout emphasizes muscular endurance over maximal force production.
- Flexibility (3/10): C2B pull-ups demand shoulder mobility and thoracic extension. Devil presses require overhead range of motion. Basic mobility suffices; not extreme ROM demands.
Movements
- Chest-to-Bar Pull-Up
- Run
Modality Profile
Run (Monostructural), Chest-to-Bar Pull-Up (Gymnastics), Double Dumbbell Devil Press (Weightlifting). Three distinct modalities with one movement each = 33/33/34 distribution.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Ten rounds of 100m runs with 1-minute rest between rounds creates sustained cardiovascular demand. The repeated running intervals challenge aerobic capacity without being a pure endurance marathon. |
| Stamina | 6/10 | Pull-ups and devil presses accumulate muscular fatigue across ten rounds. Moderate rep ranges (10 and 5) per round demand sustained upper body and core output without extreme volume. |
| Strength | 4/10 | Dumbbell devil presses require moderate loading and strength, but pull-ups are primarily relative bodyweight strength. The workout emphasizes muscular endurance over maximal force production. |
| Flexibility | 3/10 | C2B pull-ups demand shoulder mobility and thoracic extension. Devil presses require overhead range of motion. Basic mobility suffices; not extreme ROM demands. |
| Power | 5/10 | Devil presses contain explosive pressing components. Pull-ups require some power initiation. However, the moderate rep ranges and structured rest limit pure power expression. |
| Speed | 6/10 | The for-time format with 1-minute rest encourages quick movement cycling and efficient transitions. Athletes must balance intensity with recovery to maintain pace across ten rounds. |
10 rounds for time: 100m run 10 c2b pull ups 5 double dumbbell devil press rest 1:00 min between rounds cap time: 25 minutes
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.