Workout Description

Why This Workout Is Hard

The combination of heavy devil press (50/35) with lateral burpee box jumps in a 2-minute AMRAP creates significant fatigue accumulation. Devil press demands full-body coordination under load while already fatigued from burpees. The 1-minute rest provides some recovery, but four rounds means cumulative fatigue builds substantially. Most average athletes will struggle with the devil press weight and movement complexity as rounds progress, requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Devil press and lateral burpee box jumps are grip and full-body stamina destroyers, especially when cycled rapidly in AMRAP format.
• Endurance (7/10): Four 2-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Speed (7/10): AMRAP format demands rapid cycling between complex movements with minimal transition time to maximize rounds within 2-minute windows.
• Power (6/10): Both movements require explosive hip extension and power production, especially the burpee box jump and devil press overhead component.
• Strength (4/10): 50/35lb devil press provides moderate load demand, while burpee box jumps require relative strength for explosive movement patterns.
• Flexibility (3/10): Devil press requires overhead mobility and hip hinge flexibility, while burpee box jumps demand basic squat and jump mechanics.

Movements

• Lateral Burpee Box Jump
• Devil Press

Benchmark Notes

Each 2-minute interval starts with 6 devil press and 4 lateral burpee box jumps, so one full cycle is 10 reps. L6 (~58 reps) means averaging about 14-15 reps per interval at 50 lb, while L9-L10 requires pushing close to two full cycles in several rounds.

Modality Profile

Devil Press is a dumbbell movement (W), Lateral Burpee Box Jump is a bodyweight movement (G). Two modalities present: 50% Weightlifting, 50% Gymnastics.