Workout Description
5RFR:20 AA Cal:15 Rest:30 Ring Push-up:15 Rest:45 Devil Press 40#2:00 Rest
Why This Workout Is Medium
This interval-style workout has a favorable work-to-rest ratio (~95 seconds of work vs ~150 seconds of rest per round). The 2:00 recovery between rounds largely offsets fatigue accumulation. Ring push-ups add instability challenge, and devil press is demanding, but capped work windows limit total volume. The upper body load sequencing (ring push-ups into devil press) is the main stressor, but the structure keeps this manageable for average CrossFitters.
Training Focus
This workout develops the following fitness attributes:
- Power (7/10): Devil Press is inherently explosive, requiring a powerful dumbbell snatch finish. The 20-second Assault Bike sprint rewards maximum power output, making this a primary stimulus of the workout.
- Speed (6/10): Short timed work windows on the bike and devil press heavily reward fast cycling and quick transitions. Athletes must generate output rapidly to accumulate reps within each interval.
- Stamina (5/10): Five rounds of ring push-ups and devil presses accumulate meaningful upper body and full-body muscular endurance, though the short work windows and rest periods limit total volume significantly.
- Strength (4/10): Devil Press at 40# introduces moderate loading demanding hip and shoulder strength. Ring push-ups add instability requiring greater stabilizing strength, though loads are not maximal.
- Endurance (3/10): Short 20-45 second work intervals with generous rest, including 2:00 between rounds, keep this largely anaerobic. The aerobic system is minimally taxed compared to sustained cardio efforts.
- Flexibility (3/10): Devil Press demands hip hinge mechanics and overhead shoulder mobility. Ring push-ups require scapular stability and range of motion, but nothing extreme or beyond standard functional movement patterns.
Movements
- Air Bike
- Devil Press
- Ring Push-Up
Modality Profile
Three movements, one per modality: Air Bike (M), Ring Push-Up (G - bodyweight movement on rings), Devil Press (W - dumbbell-based movement). Even 33/33/34 split.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 3/10 | Short 20-45 second work intervals with generous rest, including 2:00 between rounds, keep this largely anaerobic. The aerobic system is minimally taxed compared to sustained cardio efforts. |
| Stamina | 5/10 | Five rounds of ring push-ups and devil presses accumulate meaningful upper body and full-body muscular endurance, though the short work windows and rest periods limit total volume significantly. |
| Strength | 4/10 | Devil Press at 40# introduces moderate loading demanding hip and shoulder strength. Ring push-ups add instability requiring greater stabilizing strength, though loads are not maximal. |
| Flexibility | 3/10 | Devil Press demands hip hinge mechanics and overhead shoulder mobility. Ring push-ups require scapular stability and range of motion, but nothing extreme or beyond standard functional movement patterns. |
| Power | 7/10 | Devil Press is inherently explosive, requiring a powerful dumbbell snatch finish. The 20-second Assault Bike sprint rewards maximum power output, making this a primary stimulus of the workout. |
| Speed | 6/10 | Short timed work windows on the bike and devil press heavily reward fast cycling and quick transitions. Athletes must generate output rapidly to accumulate reps within each interval. |
5RFR:20 AA Cal:15 Rest:30 Ring Push-up:15 Rest:45 Devil Press 40#2:00 Rest
Difficulty:
Medium
Modality:
G
M
W
Your Scores: