Workout Description

Why This Workout Is Hard

The 30-second work window creates intense time pressure to maximize devil press reps after completing bike calories. Devil press is a complex, full-body movement that becomes exponentially harder under fatigue. While 50 seconds rest allows some recovery, 8 rounds creates significant cumulative fatigue. The combination of forced pace, complex movement under time pressure, and volume accumulation across rounds makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Devil press max reps after bike calories will heavily tax upper body and core stamina, especially grip strength over multiple rounds.
• Endurance (7/10): Eight rounds of bike calories followed by max reps creates significant cardiovascular demand with limited recovery between high-intensity intervals.
• Power (7/10): Devil press requires explosive hip extension and overhead power, while bike calories demand powerful leg drive in short intervals.
• Flexibility (6/10): Devil press demands significant shoulder mobility overhead and hip flexibility in the burpee portion of the movement.
• Speed (6/10): 30-second caps create urgency for quick transitions and fast cycling through movements to maximize devil press reps.
• Strength (4/10): 50/35lb dumbbells require moderate strength for devil press, but focus is more on muscular endurance than maximal force production.

Movements

• Dumbbell Devil Press
• Air Bike

Benchmark Notes

This workout is 8 rounds of 30-second intervals with 10/7 calorie bike followed by max DB devil press (50/35), with 50 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total devil press repetitions across all 8 rounds. Movement breakdown per round: - 10/7 calorie bike: Takes approximately 12-20 seconds for elite athletes, 20-30 seconds for intermediate - Remaining time for devil press: Elite athletes have 10-18 seconds, intermediate have 0-10 seconds - Devil press (50/35): Each rep takes 4-6 seconds when fresh, but increases significantly under fatigue Round-by-round analysis: Rounds 1-2: Athletes can complete 2-3 devil press per round (fresh state) Rounds 3-4: Fatigue sets in, bike takes longer, 1-2 devil press per round Rounds 5-6: Significant fatigue, many athletes may only complete bike calories Rounds 7-8: Elite athletes might squeeze out 1 rep, others focus on bike This workout has no direct anchor match, but shares similarities with high-intensity interval workouts. The limiting factor is the short 30-second cap combined with the bike calories requirement, leaving minimal time for the strength movement. Elite athletes (L9-L10): 18-25 total devil press reps Advanced athletes (L6-L8): 12-18 total reps Intermediate athletes (L3-L5): 6-12 total reps Beginner athletes (L1-L2): 3-6 total reps Final targets - L10: 220+ reps, L5: 120 reps, L1: 40 reps

Modality Profile

Two movements: Bike (monostructural cardio) and Dumbbell Devil Press (weighted external load movement). Equal 50/50 split between M and W modalities.