Workout Description

Why This Workout Is Very Hard

This workout combines significant volume (300 lunges, 40 devil presses, 190 air squats, 200 DUs) with a brutal finisher of 100 burpees. The devil presses, while not extremely heavy, become increasingly challenging under fatigue. The continuous nature of 10 rounds with no built-in rest, followed immediately by burpees, creates severe leg fatigue and respiratory demand. Average athletes will take 35-45 minutes, making sustained effort extremely challenging.

Benchmark Times for Captain Tom

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 21:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of leg-dominant movements (lunges, squats, burpees) plus devil presses creates severe local muscular fatigue and tests muscular endurance.
• Endurance (8/10): High-volume workout with 10 rounds plus 100 burpees demands significant cardiovascular capacity. Continuous movement with minimal built-in rest tests aerobic endurance substantially.
• Speed (6/10): Quick transitions between movements and ability to cycle double-unders efficiently becomes crucial. Burpee speed essential for final section.
• Flexibility (4/10): Lunges and air squats require decent hip mobility, while devil presses demand shoulder flexibility, but movements are within normal ranges.
• Strength (3/10): Devil presses with moderate loads provide some strength stimulus, but majority is bodyweight movements focusing on endurance rather than strength.
• Power (2/10): Double-unders provide some power element, but workout primarily tests endurance. Devil press has power component but fatigue limits explosive output.

Movements

• Lunge
• Devil Press
• Air Squat
• Double-Under
• Burpee

Scaling Options

Devil Press: Scale to 35/25lb dumbbells or single dumbbell. Sub walking lunges for stationary. Reduce to 15 air squats. For double-unders, substitute 40 single-unders or 20 jump rope basics. Consider reducing to 8 rounds + 75 burpees for newer athletes. Advanced scaling: keep Rx weight but cap at 8 rounds if time exceeds 30 minutes. For burpees, scale to step-back variation if needed.

Scaling Explanation

Scale if unable to perform 4 unbroken devil presses when fresh or if lunges cause knee pain. Movement quality should remain high through round 5 - if breaking significantly earlier, reduce load/volume. Target time domain is 25-35 minutes - scale volume if projected to go longer. Priority is maintaining steady work rate vs going unbroken. Athletes should be able to speak in short sentences throughout (oxidative zone) except during devil press sets.

Intended Stimulus

Long-duration oxidative workout (25-35 minutes) with glycolytic spikes during devil press rounds. Primary challenge is maintaining steady output while managing shoulder/leg fatigue. Devil presses create power-endurance demands while lunges and air squats test lower body stamina. Double-unders add skill work under fatigue.

Coach Insight

Break this into manageable chunks - treat first 5 rounds as steady base pace, then reassess. Devil presses will be limiting factor - go unbroken early but expect to break into 2+2 by round 6-7. Keep lunges and air squats moving at consistent pace (no resting between reps). For double-unders, take quick breath but don't milk transition time. On burpees, settle into sustainable 10-rep sets with minimal rest. Common failure point is rushing early rounds then hitting wall at round 7-8.

Benchmark Notes

Breaking down the workout: 1. Movement analysis per round: - 30 Lunges: ~45 sec (1.5 sec/rep) - 4 Devil Presses: ~16 sec (4 sec/rep) - 19 Air Squats: ~28 sec (1.5 sec/rep) - 20 Double-Unders: ~15 sec (0.75 sec/rep including setup) Base round time: ~104 sec 2. Fatigue multipliers for 10 rounds: - Rounds 1-2: 104 sec - Rounds 3-4: 115 sec (1.1x) - Rounds 5-6: 125 sec (1.2x) - Rounds 7-8: 140 sec (1.35x) - Rounds 9-10: 155 sec (1.5x) Total for rounds: ~1200 sec 3. 100 Burpees finisher: - Fresh state: 3.5 sec/rep - Heavy fatigue state: 5 sec/rep - Total: ~500 sec Base total: 1700 sec Using Karen (150 wall balls) as primary anchor since it's similar volume with a finisher. Karen L10 is 420-480 sec. This workout is ~3.5x longer due to higher volume and complexity. Final targets (M/F): L10: 14:00/16:00 L5: 24:00/27:00 L1: 40:00/45:00 Female levels adjusted +15% due to devil press loading difference and cumulative fatigue impact.

Modality Profile

4 gymnastics movements (Lunge, Air Squat, Burpee, Double-Under) and 1 monostructural movement (Devil Press without weight). Breakdown: 4/5 movements are gymnastics (80%), 1/5 is monostructural (20%), and 0/5 are weightlifting (0%).