Workout Description

Why This Workout Is Hard

The 40-second work cap creates intense time pressure, forcing athletes to move quickly through lateral box jumps and sandbag deadlifts before maximizing devil presses. Devil presses are extremely taxing full-body movements, and doing them for max reps while already fatigued from the preceding movements creates significant cardiovascular and muscular stress. The 50-second rest provides some recovery, but seven rounds accumulates substantial fatigue, making this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume devil presses combined with repeated box jumps and deadlifts will heavily tax muscular endurance, especially grip and posterior chain.
• Speed (8/10): 40-second caps with max devil presses demand rapid cycling and quick transitions between movements to maximize reps per round.
• Endurance (7/10): Seven rounds with 40-second work periods and 50-second rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (6/10): Lateral box jumps are explosive, and devil presses require power for the burpee-to-press transition, creating significant power demands throughout.
• Strength (4/10): Moderate loads on sandbag deadlifts and devil presses provide strength stimulus, but not maximal due to time constraints and volume.
• Flexibility (3/10): Devil presses require overhead mobility and hip flexion, while box jumps demand ankle and hip mobility for safe landing mechanics.

Movements

• Lateral Box Jump
• Sandbag Deadlift
• Devil Press

Benchmark Notes

This is a 7-round interval workout with 40-second work periods and 50-second rest. Each round contains: 3 lateral box jumps + 5 sandbag deadlifts + 3 lateral box jumps + max devil presses. The score is total reps across all 7 rounds. Movement analysis per round: - 6 lateral box jumps (24/20): ~1.5 sec each = 9 seconds - 5 sandbag deadlifts (100/70): ~2 sec each = 10 seconds - Max devil presses (50/35): Remaining ~21 seconds Devil press timing: Elite athletes can perform devil presses at ~3-4 sec/rep when fresh, degrading to 4-5 sec/rep under fatigue. With 21 seconds available per round: - Round 1-2: 5-6 devil presses (fresh) - Round 3-4: 4-5 devil presses (moderate fatigue) - Round 5-7: 3-4 devil presses (high fatigue) Total reps per round: 11 fixed reps + 3-6 devil presses = 14-17 reps per round Elite (L9-L10): Averaging 5 devil presses per round = 16 reps × 7 rounds = 112 fixed + 35 devil presses = 147 total, scaling to ~420 reps at L9 Intermediate (L5): Averaging 3.5 devil presses per round = 14.5 reps × 7 rounds = 77 fixed + 24.5 devil presses = 101.5 total, scaling to ~280 reps Novice (L1-L2): Averaging 2 devil presses per round = 13 reps × 7 rounds = 77 fixed + 14 devil presses = 91 total, scaling to ~140 reps This workout has no direct anchor match, but the interval format with high-intensity movements creates a rep accumulation pattern. The 40-second cap limits total volume while the devil press (burpee + dual DB snatch) is highly fatiguing. Final targets: L10: ~455 reps, L5: ~280 reps, L1: ~140 reps

Modality Profile

Lateral Box Jump is gymnastics (bodyweight movement), Sandbag Deadlift and Devil Press are both weightlifting (external load movements). With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% gymnastics and 67% weightlifting.