Workout Description
For Total Reps
From 0:00-8:19, complete Buy-In:
96 Burpees
At 8:19, if the Burpees are not completed, perform a 120 meter Run before resuming the Burpees.
Rest until 14:00
From 14:00-39:00, AMRAP of:
24 Dumbbell Snatches (50/35 lb)
2 Tire Flips
22 Goblet Squats (50/35 lb)
5 Burpee Pull-Ups
Cash-Out: 35 Single-Arm Devil Presses (50/35 lb)
Why This Workout Is Very Hard
A long, two-part grinder with a buy-in of 96 burpees, a 25-minute mixed-modal AMRAP featuring odd-object tire flips, unilateral dumbbell work, and burpee pull-ups, plus a devil-press finisher. The duration, cumulative reps, and movement variety demand strong aerobic capacity, muscular stamina, and grip resilience. Loads are moderate but the session volume and density are high.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High cumulative reps on burpees, DB snatches, goblet squats, and devil presses tax local muscular endurance in shoulders, legs, and trunk.
- Endurance (7/10): Sustained 39-minute session with a 25-minute AMRAP emphasizes aerobic capacity and steady breathing control across mixed movements.
- Power (5/10): Tire flips and snatches need pop off the floor, but repetitive pacing reduces peak power focus.
- Speed (4/10): Some opportunities for quick cycling on snatches and burpees, but deliberate pacing usually outperforms sprinting here.
- Strength (4/10): Loads are moderate, but tire flips require bracing and whole-body strength; no maximal lifts are tested.
- Flexibility (3/10): Standard ROM demands: deep squat, overhead lockout, and hinge. Mobility helps efficiency but isn’t the limiter.
Movements
- Single-Arm Devil Press
- Tire Flip
- Burpee
- Goblet Squat
- Run
- Dumbbell Snatch
- Burpee Pull-Up
Scaling Options
Scale to: 70 burpees buy-in • DB 35/20 lb, 16 goblet squats, lower bar for burpee pull-ups • Substitute 2 heavy sandbag ground-to-shoulders for 2 tire flips
Scaling Explanation
These options preserve movement patterns, time domain, and stimulus while adjusting load and skill so athletes can keep moving steadily with safe mechanics.
Intended Stimulus
Treat the buy-in as a controlled push, finishing with enough time to recover before the AMRAP. Then settle into steady, repeatable rounds without redlining. Grip and midline should feel taxed from snatching and devil presses, legs should burn on squats, and heart rate stays high but manageable through burpee pull-ups and tire flips.
Coach Insight
Finish the buy-in in 6–7 minutes, then shake out and breathe to hit the AMRAP ready. Break snatches once or twice to protect grip, then move quickly on goblet squats.
Big tip: Keep transitions tight—step straight to the next station and start. Seconds matter over 25 minutes.
Avoid sprinting early, skipping chalk/water too often, or staring at the tire—prep hands and commit to each flip.
Benchmark Notes
Scores reflect total reps: 96 burpees (buy-in) + AMRAP reps + 35 devil presses (cash-out). The listed targets correspond to roughly 2–7+ AMRAP rounds within 25 minutes. Higher levels indicate more rounds and partial rounds completed during the AMRAP segment.
Modality Profile
Weightlifting dominates with DB snatches, goblet squats, devil presses, and tire flips. Gymnastics comes from the large burpee buy-in and burpee pull-ups. Monostructural work is minimal; only a short 120 m penalty run appears if the buy-in isn’t completed in time.
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