Workout Description

Why This Workout Is Hard

The 23-minute AMRAP creates significant cumulative fatigue with no built-in rest. Devil presses are particularly taxing, combining a deadlift with an overhead movement. The dumbbell lunges maintain upper body tension while taxing legs, leading into push presses. This continuous upper body demand, combined with the moderate weight and high-rep lunges, creates a challenging metabolic stimulus that will force most athletes to break sets frequently.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume lunges and repeated dumbbell movements tax muscular endurance, particularly in shoulders, legs, and core over extended duration.
• Endurance (7/10): 23-minute AMRAP with moderate-weight dumbbell movements creates sustained cardiovascular demand. The combination of movements keeps heart rate elevated throughout.
• Power (6/10): Devil press and push press are explosive movements, though moderated by fatigue management over 23 minutes.
• Flexibility (5/10): Devil press requires good hip hinge and overhead mobility. Lunges demand hip flexor length and ankle mobility.
• Speed (5/10): Transitions between movements and maintaining consistent pace throughout is important, but not sprint-paced due to duration.
• Strength (4/10): Moderate dumbbell loads challenge strength, especially in devil press and push press, but not maximal. Weight selection allows for sustained work.

Movements

• Dumbbell Lunge
• Devil Press
• Dumbbell Push Press
• Sit-Up

Scaling Options

Reduce dumbbell weight to 25/15 lbs for newer athletes. Scale devil presses to alternating dumbbell power cleans + push press. Option to reduce lunges to 12-15 reps. For sit-ups, allow anchored feet or sub V-ups. Can reduce time domain to 15-20 minutes for beginners. Advanced athletes may increase weight to 50/35 lbs if maintaining high intensity.

Scaling Explanation

Scale if unable to perform 5+ unbroken devil presses or if lunges cause significant form breakdown. Priority is maintaining consistent movement through full time domain. Athletes should be able to complete at least 6 rounds while keeping heart rate in sustainable zone (conversational pace between sets). Scale to preserve intended stimulus of steady work with periodic upper body challenges. Form deterioration on devil presses is key indicator for weight reduction.

Intended Stimulus

Moderate-length oxidative workout (23 minutes) with glycolytic bursts. Primary challenge is maintaining consistent output while managing upper body fatigue from dumbbell movements. Devil presses test total body coordination while lunges and sit-ups provide active recovery. Workout targets muscular endurance and tests mental fortitude in later rounds.

Coach Insight

Break devil presses into sets of 3-3-3 early to preserve shoulders. Lunges should be steady and deliberate - resist rushing. Push presses can be quick but control the eccentric. Keep sit-ups unbroken when possible as they're your recovery. Aim for 7-9 rounds total. Don't empty the tank in first 10 minutes. Most athletes hit a wall at 15-18 minutes - have a plan for pushing through.

Benchmark Notes

This is a dumbbell-focused AMRAP most similar to Cindy in structure and time domain. Analysis: 1. Movement breakdown per round: - Devil Press (9): ~27 sec (3 sec/rep) - DB Lunges (20): ~30 sec (1.5 sec/rep) - DB Push Press (9): ~18 sec (2 sec/rep) - Sit-ups (20): ~30 sec (1.5 sec/rep) Base round time: ~105 sec fresh 2. Transitions between movements: ~3-5 sec x 3 = ~12 sec/round Total round time fresh: ~117 sec 3. Fatigue factors: - Rounds 1-2: 117 sec - Rounds 3-4: 128 sec (+10%) - Rounds 5-6: 140 sec (+20%) - Rounds 7+: 152 sec (+30%) 4. Using Cindy as anchor (20 min AMRAP): - Cindy L10 = 25-30 rounds - This workout is 15% longer (23 vs 20 min) - Movements are more demanding than Cindy - Expect ~40% fewer rounds due to complexity Projected targets: Men: L10 (Elite): 11.4+ rounds L5 (Intermediate): 7.8 rounds L1 (Beginner): 4.2 rounds Women: L10 (Elite): 10.2+ rounds L5 (Intermediate): 7.0 rounds L1 (Beginner): 3.8 rounds

Modality Profile

Of the 4 movements: Devil Press (W), Dumbbell Lunge (W), Dumbbell Push Press (W) are weightlifting movements as they use external load. Sit-Up (G) is the only gymnastics movement. No monostructural movements present. 3 weightlifting + 1 gymnastics = 75% W, 25% G.

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