Workout Description
Metabolic Conditioning Prep:Work up to a heavy 100 meter Farmers Carry4 setsUsing a load one lighter than workout weight, perform:DB Push-ups + DB Deadlifts + DB Push PressesPerform a few reps of the whole movement (include the Burpee).Then, with your workout weight, perform:3 Devil’s PressesMetabolic Conditioning:AMRAP 10Grip City100-m Unbroken Farmers Carry5 Devil’s Presses (50/35 lb.)Score: Rounds and Reps
Why This Workout Is Hard
The 10-minute AMRAP combines heavy unbroken farmers carries (grip-intensive) with Devil's Presses (complex, full-body movement). The limiting factor is grip endurance—100m carries deplete forearm strength before Devil's Presses demand it again. Moderate loading (50/35 lb) with continuous work and no built-in recovery creates significant fatigue accumulation. Most average athletes will complete 2-3 rounds, requiring scaling or pacing strategy.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High-volume rep scheme with grip-intensive farmers carries and explosive devil's presses creates significant muscular endurance demand across multiple muscle groups over 10 minutes.
- Endurance (7/10): 10-minute AMRAP with continuous movement demands sustained cardiovascular output. Farmers carries and devil's presses maintain elevated heart rate throughout without extended rest periods.
- Power (7/10): Devil's presses are inherently explosive movements combining burpee, push-up, and overhead press. Repeated power output over 10 minutes tests explosive muscular endurance.
- Strength (6/10): Moderate dumbbell loads (50/35 lb.) with heavy farmers carry work up demand meaningful force production, though not maximal strength effort given rep ranges and time domain.
- Speed (6/10): AMRAP format demands quick transitions between farmers carries and devil's presses. Minimal rest and continuous cycling reward efficient movement and pacing strategy.
- Flexibility (3/10): Devil's presses require shoulder mobility and overhead positioning, but overall movement demands are relatively basic without extreme range of motion requirements.
Movements
- Farmer Carry
- Push-Up
- Devil Press
- Dumbbell Push Press
- Burpee
- Dumbbell Deadlift
Modality Profile
Workout contains 5 unique movements: Farmers Carry (W), DB Push-ups (G), DB Deadlifts (W), DB Push Presses (W), Devil's Presses (W), and Burpees (G). Breakdown: 2 Gymnastics movements (DB Push-ups, Burpees) = 40% of movements, 4 Weightlifting movements (Farmers Carry, DB Deadlifts, DB Push Presses, Devil's Presses) = 80% of movements. Rounded to nearest 10%: G: 20, W: 80.
