Workout Description

Why This Workout Is Medium

While individual movements are challenging (150 reps each), the team format with built-in rest periods significantly reduces difficulty. Athletes rotate between work/hold/rest, providing recovery. The 400m runs offer additional recovery between stations. Devil Press and T2B are demanding movements, but the partition and team structure prevent overwhelming fatigue accumulation. Most average CrossFitters can complete this with proper pacing and scaling options available.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 40-minute team workout with continuous running and high-volume movements creates massive cardiovascular demand with minimal rest periods.
• Stamina (8/10): 150 reps per movement across 4 stations totals 600+ reps, testing muscular endurance in shoulders, legs, and core.
• Power (6/10): Box jumps and devil press require explosive hip extension, while wall balls demand power endurance for sustained output.
• Flexibility (5/10): T2B demands significant shoulder and hip mobility, while devil press requires overhead flexibility and hip hinge mechanics.
• Strength (4/10): Devil press and T2B require moderate strength, but wall balls and box jumps are primarily bodyweight-based movements.
• Speed (3/10): Team format and long duration emphasize pacing over speed, though transitions between work/rest stations matter for efficiency.

Movements

• Wall Ball
• Devil Press
• Wall Sit
• Dead Hang
• Plank Hold
• Toes-to-Bar
• Run
• Glute Bridge Hold
• Box Jump
• Row

Benchmark Notes

This is a team workout with a 40-minute cap where teams of 3 complete 4 rounds of 400m runs plus 150 reps of various movements, finishing with max calories on the rower. Since it's scored as 'Calories', I'm calculating the maximum rowing calories achievable in the remaining time after completing the prescribed work. Breaking down the workout structure: - 4 rounds of: 400m team run + 150 reps (Wall Balls/Box Jumps/Devil Press/T2B) - Max Cal Row in remaining time Team run analysis (400m together): - Elite teams: 90-100 seconds per 400m - Average teams: 110-130 seconds per 400m - Novice teams: 140-160 seconds per 400m Movement breakdown per round (150 reps divided among 3 people = 50 reps each): Round 1 - Wall Balls: 50 reps at 2.5 sec/rep = 125 seconds Round 2 - Box Jumps: 50 reps at 2 sec/rep = 100 seconds Round 3 - Devil Press: 50 reps at 4 sec/rep = 200 seconds (most challenging) Round 4 - T2B: 50 reps at 2.5 sec/rep = 125 seconds With transitions and team coordination, adding 30-60 seconds per round. Total time for prescribed work: - Elite teams: 4 runs (400s) + 4 movement sets (550s) + transitions (120s) = ~17-18 minutes - Average teams: 4 runs (480s) + 4 movement sets (700s) + transitions (180s) = ~23-24 minutes - Novice teams: 4 runs (600s) + 4 movement sets (900s) + transitions (240s) = ~29-30 minutes Remaining time for max cal row: - Elite: 22-23 minutes remaining = 280-300+ calories possible - Average: 16-17 minutes remaining = 200-220 calories - Novice: 10-11 minutes remaining = 120-140 calories The Devil Press round will be the limiting factor, as it's the most demanding movement requiring full-body coordination and significant grip/shoulder endurance. Final targets: L10: 280+ calories, L5: 200 calories, L1: 120 calories

Modality Profile

10 total movements: 6 Gymnastics (Wall Sit, Box Jump, Glute Bridge Hold, Front Plank Hold, Toes-to-Bar, Hang), 2 Monostructural (Run, Row), 2 Weightlifting (Wall Ball, Devil Press). 60% G, 20% M, 20% W.