Workout Description

Why This Workout Is Extremely Hard

A long run funnels into 9 high-volume rounds of heavy dumbbell work and finishes with a massive push-press buy-out. The loading (2x50/35 lb) and total volume (400+ loaded reps) drive muscular endurance and heart rate to the limit. Expect 60–100+ minutes for most, significant grip/shoulder fatigue, and deep pacing requirements with limited opportunities to recover.

Benchmark Times for Travis

• Elite: <60:00
• Advanced: 70:00-80:00
• Intermediate: 90:00-100:00
• Beginner: >150:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Hundreds of loaded reps across posterior chain, legs, and shoulders tax local muscular endurance. Success hinges on repeatable sets, short rests, and grip/shoulder resilience through devil presses and push presses.
• Endurance (8/10): A long, steady-state run followed by sustained cyclical dumbbell work keeps the heart rate elevated for over an hour. Breathing control and aerobic pacing determine whether you can maintain output without crashing late.
• Strength (4/10): While not a max-effort day, the double 50/35 lb loading demands solid baseline strength to move well under fatigue. Athletes with weak pressing or squatting strength will struggle to cycle consistent sets.
• Speed (4/10): Brief windows to move fast exist, but most will pace sets and transitions. The best times come from smooth cycling with minimal rest rather than true sprint efforts.
• Power (3/10): Devil press and push press require bursts to get DBs overhead, but the sheer volume shifts emphasis from peak power to sustainable, submaximal efficiency under accumulating fatigue.
• Flexibility (2/10): Standard ROM: burpee to overhead, front-rack squat depth, and lockout overhead. Basic mobility in ankles, hips, thoracic spine, and shoulders is needed, but no extreme positions or high-skill contortions.

Movements

• Dumbbell Front Squat
• Dumbbell Push Press
• Dumbbell Devil Press
• Run

Scaling Options

Scale to: 2,000 m run • 6 rounds (14/22) then 60 push presses • 2x35/20 lb DBs (or 1 DB, alternating)

Scaling Explanation

These options reduce duration, total volume, and loading while preserving the workout’s structure: aerobic entry, high-volume squatting/overhead stamina, and a shoulder-intensive finish.

Intended Stimulus

A relentless grinder. Start controlled on the run, then find sustainable sets on devil presses and front squats with quick, disciplined breaks. Shoulders and grip will accumulate fatigue before the final push press buy-out, where smart sets beat hero attempts. The goal is continuous movement with minimal redlining until the last 10–15 minutes.

Coach Insight

Pace the run at 70–80% so you can immediately pick up the dumbbells. In the rounds, break early and often: small, repeatable sets with fixed short rests beat larger, inconsistent ones. Your one big key: strict transition discipline. Count to 5 and go—don’t wander. Avoid death-spiral sets on push presses. If your lockout slows, rack early and stick to your plan.

Benchmark Notes

Times are scaled from novice to elite. Slower finishes exceed 2 hours; advanced athletes should push under 70 minutes, and elites can target 60 minutes or less. Use these to choose appropriate scaling so you move continuously and finish inside a challenging, yet safe, window.

Modality Profile

Monostructural running opens the piece, but most time is spent on weighted dumbbell movements. The devil press contains a burpee component (minor gymnastics), yet the load makes weightlifting dominant. Expect a predominantly weightlifting feel with a sizable aerobic contribution from the run.

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