Workout Description
AMRAP in 10 minutes
1 Devil Press (45/30 lb)
1 Thruster (45/30 lb)
2 Devil Presses (45/30 lb)
2 Thrusters (45/30 lb)
Continue with this pattern, adding 1 rep to each movement after every round.
Why This Workout Is Hard
While the weight is light, the ascending rep scheme combined with no built-in rest creates significant cumulative fatigue. Devil presses are already taxing (burpee + snatch), and pairing them with thrusters hits the same muscle groups repeatedly. By round 6-7, athletes are doing 6-7 reps each, making this a sneaky burner that will have most athletes hitting a wall around minute 7-8.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Combined fatigue from devil presses and thrusters challenges muscular endurance in shoulders, legs, and core as reps increase each round.
- Endurance (7/10): The ascending rep scheme in a 10-minute AMRAP creates significant cardiovascular demand as athletes push through increasingly larger sets without rest.
- Power (7/10): Both movements are explosive: devil press requires floor-to-overhead power, thrusters demand coordinated triple extension under load.
- Flexibility (6/10): Devil press requires good shoulder mobility and hip hinge, while thrusters demand ankle, hip, and shoulder mobility throughout.
- Speed (5/10): Quick transitions between movements help maximize rounds, but increasing reps naturally slow pace as workout progresses.
- Strength (4/10): Moderate loads (45/30 lb) require strength, but not maximal. The compound movements tax total body strength as fatigue accumulates.
Scaling Options
Weight Modifications: Scale to 25/15 lb dumbbells for newer athletes, 35/20 lb for intermediate. Movement Substitutions: Replace devil press with dumbbell power clean + push press for those learning the movement. For thrusters, can separate into front squat + push press until movement pattern is solid. Volume Options: Cap at rounds of 5-6 reps max for beginners. Time Domain: Consider 8-minute cap for scaled versions to maintain intensity. Rest between rounds if needed to preserve movement quality.
Scaling Explanation
Scale if unable to perform 5 unbroken devil presses or thrusters with Rx weight, or if form deteriorates significantly after round 4. Priority is maintaining power output and proper mechanics throughout - intensity should be high but controlled. Athletes should reach at least round 5-6 (5 reps each) but not exceed round 8-9. Scale load or movements if you can't maintain consistent work rate through minute 8. Target effort is 7-8/10 RPE with ability to push final 2 minutes.
Intended Stimulus
Moderate-length glycolytic workout (8-10 minutes) that builds in intensity as reps increase. Primary focus is on power endurance and mental toughness. The ascending ladder creates a natural progression from manageable to challenging sets, testing both strength-endurance and pacing strategy. The combination of full-body explosive movements targets the anaerobic system with increasing oxygen demand.
Coach Insight
Start fast but controlled - early rounds should feel easy. Aim to stay unbroken through rounds of 4-5 reps. Beyond that, consider breaking sets strategically (e.g., 4+3 on round of 7). For devil press, focus on full extension at top and controlled descent. Keep thrusters cycling smoothly - don't rush the first rep of each set. Common mistake is rushing early rounds then hitting a wall around minute 6-7. Track your round progression to maintain steady pace. Transition quickly between movements but take controlled breaths between rounds.
Benchmark Notes
This is a ladder-style AMRAP most similar to Cindy in structure, though with increasing reps. Analysis:
1. Movement timing (fresh):
- Devil Press: 4-5s/rep
- Thruster: 2-3s/rep at moderate load
2. Round progression:
Round 1: 1+1 = 2 reps (~12s)
Round 2: 2+2 = 4 reps (~24s)
Round 3: 3+3 = 6 reps (~36s)
Round 4: 4+4 = 8 reps (~48s)
Round 5: 5+5 = 10 reps (~60s)
Round 6: 6+6 = 12 reps (~72s)
Round 7: 7+7 = 14 reps (~84s)
Round 8: 8+8 = 16 reps (~96s)
3. Fatigue factors:
- Devil press is highly taxing
- Compound fatigue as reps increase
- Movement interference between devil press and thruster
4. Using Cindy as anchor (20 min gets 15-18 rounds for L5), scaled to 10 min and adjusted for increasing difficulty pattern.
Final targets:
Male:
L10: 8+ rounds
L5: 5.8 rounds
L1: 3.5 rounds
Female:
L10: 7.7+ rounds
L5: 5.4 rounds
L1: 3.2 rounds
Modality Profile
Both Devil Press and Thruster are weightlifting (W) movements as they involve external loads (dumbbells for Devil Press, barbell/dumbbells for Thruster). No gymnastics or monostructural elements present.
