Workout Description

Why This Workout Is Very Hard

A long, partner chipper blending substantial monostructural work with heavy dumbbell devil presses and four unbroken bear complexes. The unbroken barbell sets magnify fatigue and demand composure under load, while synchronized burpees add a final spike in heart rate. Expect 25–35 minutes for capable pairs, with high cumulative volume and significant shoulder, midline, and grip demand.

Benchmark Times for Philip M Wigal

• Elite: <24:00
• Advanced: 26:00-28:00
• Intermediate: 30:00-32:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Unbroken barbell complexes and moderate-high dumbbell volume tax shoulders, legs, and grip for sustained sets under fatigue.
• Endurance (7/10): Rowing and biking make up a large portion, and overall time domain trends long, requiring steady aerobic output and recovery between partner intervals.
• Power (5/10): Cleans and push presses require repeated force production, but efforts are paced rather than single explosive peaks.
• Strength (4/10): Loads are submaximal but require competence moving external weight repeatedly, especially overhead under fatigue.
• Speed (4/10): There are moments to push pace on machines and quick transitions, but the workout rewards sustainable turnover more than pure sprint speed.
• Flexibility (3/10): Front rack, overhead, and squat positions demand adequate mobility, though not extreme ranges or advanced positions.

Scaling Options

Scale to: DB 35/20 lb and barbell 75/55 lb • 1,200 m Row + 120/90 cal Bike • 24 Devil Press + 2–3 Bear Complex + step-over burpees

Scaling Explanation

Adjusting load, monostructural volume, and complex count preserves the stimulus of sustained aerobic work, unbroken barbell sets, and a synchronized finish without overwhelming capacity.

Intended Stimulus

Steady, high-end aerobic grind with controlled, confident lifting. Partners should push hard intervals on the machines, keep devil press sets crisp but not sloppy, then execute unbroken bear complexes without redlining. Finish with synchronized burpees at a tough but continuous pace. The goal is relentless progress and minimal unnecessary rest.

Coach Insight

Use short machine intervals (e.g., 15–20 cal bike pulls, 250–400 m rows) to keep wattage high while the other partner recovers. The one tip: Treat each bear complex like a ceremony—breathe between phases, never drop, and own the rack/overhead positions. Common mistakes: Oversized devil press sets, pausing mid-complex, and sloppy bar-facing burpee timing. Communicate every switch.

Benchmark Notes

Times assume a pair sharing all work except synchronized burpees. Beginner pairs may brush the cap; advanced pairs move consistently, keep bear complexes unbroken, and sprint the machines in intervals. Elite pairs cycle devil presses quickly, split bear complexes evenly, and finish near the mid-20s.

Modality Profile

Row and bike drive about 40% of time. Weightlifting dominates through 35 heavy devil presses and four unbroken bear complexes, roughly half the session. Gymnastics is minor—only 11 synchronized burpees—but delivers a sharp finishing demand on breathing and coordination.

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