Workout Description

Why This Workout Is Extremely Hard

Heavy dumbbells with a weight vest across 10 rounds creates high total volume and sustained lower-body fatigue. The triplet has no true rest: devil presses spike heart rate, lunges tax midline and legs, and vested squats accumulate quickly. Expect 40–70+ minutes for many athletes. Movement complexity is moderate, but the loading, vest, and duration make it a brutal grinder.

Benchmark Times for Will Lindsay

• Elite: <42:00
• Advanced: 48:00-54:00
• Intermediate: 60:00-66:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Hundreds of lower-body reps plus repeated ground-to-overhead efforts tax muscular endurance in legs, shoulders, and trunk.
• Endurance (7/10): Sustained heart rate for 40–70 minutes with minimal opportunities to recover, demanding aerobic capacity to keep moving across 10 rounds.
• Power (4/10): Devil presses need crisp hip extension, but overall pace is controlled rather than explosive.
• Strength (3/10): Loads are challenging but submaximal; success depends more on repeatability than one-rep strength.
• Speed (3/10): Transition speed helps, yet the workout rewards steady cadence more than sprint cycling.
• Flexibility (3/10): Standard ranges for hip and ankle mobility on lunges and squats; no extreme positions required but depth and knee-to-floor standards matter.

Movements

• Alternating Dumbbell Lunge
• Air Squat
• Devil Press

Scaling Options

Scale to: No vest, Rx dumbbells • Vest on, lighter DBs (2x35/20 lb) • 7 rounds with lighter DBs and no vest

Scaling Explanation

These options keep the movement pattern and stimulus while adjusting total stress via load and volume so athletes can maintain steady pacing and sound mechanics.

Intended Stimulus

A steady, grinding effort. You should move continuously with short, controlled transitions and avoid redlining. Devil presses are deliberate singles or quick sets of three; lunges are unbroken at a smooth cadence; squats are steady with consistent depth. The vest and DBs make it muscularly taxing—expect legs and midline to burn while breathing stays high but sustainable.

Coach Insight

Pace each round to a repeatable split. Think 10 consistent efforts, not one big push. Quick transitions, but never rush the lunges. Focus on posture on lunges: ribs down, eyes forward, full lockout between steps. Biggest mistake is blowing up early—start conservative and protect your back with tight bracing on every pick-up and descent.

Benchmark Notes

Times are in seconds, from slowest to fastest. L1 assumes long rest breaks and conservative pacing; L9 reflects elite, near-unbroken pacing with minimal transitions. Most intermediate athletes will land between 48–66 minutes depending on DB proficiency, lunge cadence, and squat pacing under the vest.

Modality Profile

Two loaded movements (devil press and dumbbell lunges) dominate time and fatigue, placing the emphasis on weightlifting. Air squats (vested) contribute meaningful bodyweight volume. There is no monostructural component, but the cumulative volume produces a strong cardio effect through sustained, loaded movement.

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