Workout Description

Why This Workout Is Very Hard

This workout combines two significant limiting factors: pistol squats demand exceptional mobility and strength endurance, while devil press (dumbbell thruster + push-up) is a complex, fatiguing movement. Eight rounds of continuous work with no built-in rest creates severe cumulative fatigue. Leg fatigue from pistols directly interferes with the explosive power needed for devil press. Most average athletes will struggle with pistol volume and form degradation, requiring scaling. Total time likely 20-25 minutes of sustained intensity.

Benchmark Times for Pistols and Devils

• Elite: <7:30
• Advanced: 8:30-9:45
• Intermediate: 11:15-13:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 160 total pistols and 80 devil presses create significant muscular endurance demand. Lower body fatigue from pistols compounds with upper body fatigue from loaded devil press repetitions across eight rounds.
• Flexibility (8/10): Pistols demand exceptional ankle, hip, and thoracic mobility for proper depth and positioning. Devil press requires shoulder mobility and thoracic extension. High mobility demands throughout.
• Endurance (6/10): Eight rounds of moderate-intensity work with continuous movement demands sustained cardiovascular output. The combination of pistols and devil press maintains elevated heart rate throughout without extreme duration.
• Strength (6/10): Devil press with moderate loads (50/35 lbs) requires meaningful force production. Pistols demand substantial leg strength and stability. Not maximal effort but significant strength component throughout.
• Speed (5/10): Steady pacing required across eight rounds without sprint cycling. Transitions between movements are minimal. Consistent output maintenance is key rather than rapid movement cycling.
• Power (4/10): Devil press contains explosive component in the dumbbell clean and press. Pistols are controlled movements. Mixed stimulus with some power but primarily strength-endurance focused.

Movements

• Pistol Squat
• Devil Press

Benchmark Notes

Alternating pistols are the primary skill limiter, with devil press grip/shoulder fatigue compounding across 8 rounds. L5 (~14 min) does pistols in singles with steady pace and 50 lb devil press in sets of 5.

Modality Profile

Pistol Squat is a bodyweight gymnastics movement. Devil Press (dumbbell movement performed in a push-up position) is a weightlifting movement with external load. Two movements split evenly: 50% Gymnastics, 50% Weightlifting.