Workout Description

Why This Workout Is Hard

While individual movements are moderate, the high volume (567 total reps plus mile run) combined with teams of 2 structure creates significant fatigue accumulation. Devil Press and Beast Makers are particularly demanding full-body movements that will compound fatigue. The continuous nature with minimal natural rest points, plus the mile run finish when already exhausted, pushes this into Hard territory for average CrossFitters.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 21:00-22:00
• Intermediate: 23:00-24:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Extremely high rep counts across all movements will completely exhaust muscular endurance in shoulders, legs, and core systems.
• Endurance (9/10): High volume chipper with mile run creates massive cardiovascular demand, testing aerobic capacity throughout the entire workout duration.
• Power (5/10): Box jumps and devil press require explosive hip extension, while wall balls demand moderate power output throughout.
• Strength (4/10): Devil press and beast makers require moderate loading, while other movements rely on bodyweight and light implement resistance.
• Flexibility (3/10): T2B and devil press demand decent shoulder and hip mobility, but most movements use standard ranges of motion.
• Speed (3/10): As a long chipper, pacing and steady rhythm matter more than explosive cycling speed between movements.

Movements

• Wall Ball
• Devil Press
• Burpee
• Beastmaker
• Toes-to-Bar
• Run
• Box Jump

Benchmark Notes

For Teams of 2 analysis: Wall Balls (150 reps): Each partner does 75 reps. Fresh rate 2.5 sec/rep = 188 sec per partner. With partner rest and transitions, total time ~200 sec. Devil Press (120 reps): 60 reps each. Fresh rate 4 sec/rep = 240 sec per partner. With fatigue from wall balls (+15%) and partner coordination, total time ~280 sec. Box Jumps (90 reps): 45 reps each. Fresh rate 2 sec/rep = 90 sec per partner. With accumulated fatigue (+20%), total time ~110 sec. Burpees (70 reps): 35 reps each. Fresh rate 3.5 sec/rep = 123 sec per partner. With fatigue (+25%), total time ~155 sec. T2B (50 reps): 25 reps each. Fresh rate 2 sec/rep = 50 sec per partner. With grip fatigue (+30%), total time ~65 sec. Beast Makers (30 reps): 15 reps each. Complex movement ~8 sec/rep = 120 sec per partner. With severe fatigue (+40%), total time ~170 sec. 1 Mile Run: Partners run together, 6-8 min typical range = 360-480 sec. Total estimated times: Elite teams ~20 min (1200 sec), Advanced ~22 min (1320 sec), Intermediate ~24 min (1440 sec), Recreational ~33 min (1980 sec). Team coordination adds efficiency in transitions but also requires communication time.

Modality Profile

Of 7 movements: 4 gymnastics (Box Jump, Burpee, Toes-to-Bar, Beast Maker), 1 monostructural (Run), 2 weightlifting (Wall Ball, Devil Press). Breakdown: 4/7=57% G, 1/7=14% M, 2/7=29% W.