Workout Description
Why This Workout Is Very Hard
Every movement is high-demand with zero recovery built in. Devil presses include a burpee component, meaning athletes perform roughly 120 burpee-style movements across 6 rounds (30 devil press burpees + 90 burpee box jumps). Goblet squats further tax already-fatigued legs between explosive movements. The 40lb load is moderate, but cumulative cardiovascular and full-body fatigue will force significant breaks. Estimated 22-35 minutes for average athletes — a brutal aerobic grind.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Totaling 30 devil presses, 60 goblet squats, and 90 burpee box jumps, this workout heavily taxes full-body muscular endurance. Shoulders, legs, and posterior chain face compounding fatigue across all six rounds.
- Endurance (7/10): Six rounds of high-intensity, full-body movements with no programmed rest keeps heart rate consistently elevated. The burpee box jumps especially drive sustained cardiovascular demand throughout the workout.
- Power (7/10): Devil press demands explosive hip extension and overhead drive. Burpee box jumps require repeated lower-body power production. Both movements sustain a meaningful power output across high total rep counts.
- Speed (5/10): The for-time format rewards fast transitions and efficient cycling, but cumulative fatigue across 180 reps moderates pure sprint pacing. Smart pacing strategy is essential to maintain consistent round splits.
- Flexibility (4/10): Goblet squats demand solid hip and ankle mobility for depth. Devil press requires adequate shoulder and thoracic range of motion. Moderate but recurring mobility requirements across all six rounds.
- Strength (3/10): At 40#, loads are moderate-light, prioritizing endurance over maximal force production. The devil press has a meaningful strength component, but the primary stimulus is repeated output rather than heavy loading.
Movements
- Devil Press
- Goblet Squat
- Burpee Box Jump
Modality Profile
3 movements total: Devil Press (W - dumbbell-based movement), Goblet Squat (W - dumbbell/kettlebell movement), and Burpee Box Jump (G - bodyweight/gymnastics). That gives 2W and 1G, yielding ~67% W and ~33% G, rounded to 70/30.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Six rounds of high-intensity, full-body movements with no programmed rest keeps heart rate consistently elevated. The burpee box jumps especially drive sustained cardiovascular demand throughout the workout. |
| Stamina | 8/10 | Totaling 30 devil presses, 60 goblet squats, and 90 burpee box jumps, this workout heavily taxes full-body muscular endurance. Shoulders, legs, and posterior chain face compounding fatigue across all six rounds. |
| Strength | 3/10 | At 40#, loads are moderate-light, prioritizing endurance over maximal force production. The devil press has a meaningful strength component, but the primary stimulus is repeated output rather than heavy loading. |
| Flexibility | 4/10 | Goblet squats demand solid hip and ankle mobility for depth. Devil press requires adequate shoulder and thoracic range of motion. Moderate but recurring mobility requirements across all six rounds. |
| Power | 7/10 | Devil press demands explosive hip extension and overhead drive. Burpee box jumps require repeated lower-body power production. Both movements sustain a meaningful power output across high total rep counts. |
| Speed | 5/10 | The for-time format rewards fast transitions and efficient cycling, but cumulative fatigue across 180 reps moderates pure sprint pacing. Smart pacing strategy is essential to maintain consistent round splits. |
6RFT:5 Devil Press 40#10 Goblet Squat 40#15 Burpee Box Jumps