Workout Description

Why This Workout Is Very Hard

This workout combines significant cardiovascular demands (1600m run) with high-volume bodyweight work (100 total burpees) and complex single-arm dumbbell movements that tax grip, stability, and stamina. The devil presses after snatches/thrusters create substantial shoulder fatigue, and the weighted run finale is particularly brutal when grip and shoulders are already compromised. Most athletes will need 25-35 minutes and struggle maintaining intensity throughout.

Benchmark Times for Help With Heart

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume burpees combined with dumbbell complexes challenge local muscular endurance, particularly in shoulders, core, and legs across multiple time domains.
• Endurance (8/10): Extended duration with 1600m run opener, 5 rounds of high-volume work, and weighted run finisher creates significant cardiovascular demand and tests aerobic capacity.
• Speed (7/10): Quick transitions between movements and fast cycling of burpees are crucial. Running bookends require good pacing strategy.
• Flexibility (6/10): Single-arm snatches and thrusters demand good shoulder mobility and thoracic extension. Burpees require hip and ankle flexibility.
• Power (5/10): Dumbbell snatches are explosive movements, while devil presses combine strength and power. Fatigue will impact power output.
• Strength (4/10): Moderate dumbbell load (50/35lb) for single-arm movements requires strength endurance, but weight isn't maximal. Weighted run adds strength component.

Movements

• Run
• Burpee
• Dumbbell Snatch
• Dumbbell Thruster
• Weighted Run

Scaling Options

Level 1 (Intermediate): 35/25lb dumbbell, 15 burpees per round, 8 each DB movement, 200m final run Level 2 (Beginner): 20/15lb dumbbell, 12 burpees per round, 6 each DB movement, no weighted run Movement Subs: - Step-out burpees instead of jumping - DB power clean to press instead of snatch - Regular burpee instead of devil press Reduce initial run to 800m if needed

Scaling Explanation

Scale if unable to perform 10+ unbroken burpees, struggle with dumbbell overhead stability, or can't maintain form on DB movements after 5 reps. Priority is maintaining steady movement with good form - intensity should allow completion within 35 minutes. Athletes should be able to perform all movements safely when fresh. Scale load or volume if shoulder fatigue causes technical breakdown. Target effort should feel like 7/10 intensity throughout.

Intended Stimulus

Long-duration glycolytic/oxidative workout (25-35 minutes) with significant upper body pushing and hip hinge movements. The workout combines steady-state cardio with high-volume bodyweight and dumbbell work. Primary challenge is maintaining output across multiple movement patterns while managing shoulder fatigue and grip endurance.

Coach Insight

Start the 1600m at a sustainable 70-80% effort - you'll need those shoulders later. For the rounds, break burpees into sets of 5-7 to maintain pace. On DB movements, alternate arms every 5 reps to manage fatigue. Keep dumbbell close to body during snatches and thrusters. Common mistake is rushing first round - aim for consistent round times. Rest 15-20 seconds between movements. For devil presses, focus on full extension at top and controlled descent. Final weighted run should be steady but determined - this is where mental toughness pays off.

Benchmark Notes

Breaking down the workout: 1. Initial 1600m Run (fresh state) - Elite: 360-420s - Intermediate: 480-540s 2. 5 Rounds of Complex: Per Round (fresh): - 20 Burpees: 60-80s - 10 DB Snatches: 20-30s - 10 DB Thrusters: 20-30s - 10 Devil Presses: 30-40s Base round time: 130-180s Fatigue multipliers: - Round 1: 1.0x - Round 2-3: 1.1x - Round 4-5: 1.2x Total complex time: - Elite: ~800s - Intermediate: ~1000s 3. Final 400m Weighted Run - Add 20% to normal 400m time due to fatigue and weight - Elite: ~120s - Intermediate: ~150s This workout is most similar to Kelly (5 rounds of running + high-rep movements) but with additional initial run and weighted finish. Using Kelly's anchor points (L10: 930-1050s male) and adjusting up 10% for increased volume. Final targets: Male: L10: 840s (14:00) L5: 1200s (20:00) L1: 1800s (30:00) Female: L10: 1020s (17:00) L5: 1380s (23:00) L1: 1980s (33:00) Female times adjusted up ~20% due to heavier relative DB loading and impact on burpee/running performance.

Modality Profile

Of 6 movements: Burpee (G), Run and Weighted Run (M), and Dumbbell Snatch, Dumbbell Thruster, Single Arm DB Devil Press (W). Breakdown: 1 gymnastics movement, 2 mono movements, 3 weightlifting movements, rounded to nearest 10%.