DEVIL PRESS \ PARTNER UP
5 DB deadlifts
3DB burpee deadlifts
3DB burpee cleans
3DB devil presses
MINI-ROUND
2 sets:
20 double-unders (both partners)
4 devils presses (split)
– No rest between sets.
RX
AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
INTERMEDIATE
AMRAP 20 with a partner:
:30 double-unders
1 devils press (20/35 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
BEGINNER
AMRAP 20 with a partner:
50 single-unders
1 devils press (15/20 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
INTENDED STIMULUS
~5 rounds.
Both partners work to complete 50 double-unders each.
One person works at a time to complete each set of devils presses.
Ascending and descending reps keep paces high throughout the workout.
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.
Beginner: 1:00 cumulative superman hold.
Intermediate: 30 hip extensions.
Advanced: As prescribed.
4-6 Minute flush on bike rower
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
:30 single-unders
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
– Rest :10 between movements.
1 set:
:30 single-single-double
:30 scorpions
:30 pike push-ups (floor)
:30 up-downs
– Rest :10 between movements.
1 set:
:30 double-unders
:30 shoulder taps
:30 reverse lunge step
:30 burpees
– Rest :10 between movements.