Workout Notes
Duration: Short
Reps: Low-Med
Weight: Heavy
Goal Rounds: 5-6+ Moving steadily it should be the goal to complete one round every 1:00-1:20.
Strength
A. Full Kit
Bench Press
Build to a heavy double for the day
*This does not have to be a 2RM attempt
A. Limited Kit
Bench Press
3x max unbroken Floor or Bench Press
* Rest 2-3 min between sets
A. No Kit
Push ups
3x max unbroken Push ups
*2-3min rest between sets
B. Full Kit
Bench Press
5×1 @ 90% of the weight lifted in part A.
*Rest 3-4 min between sets
B. Limited Kit
Bench Press
3x 90% of Biggest set in A:
*Rest 3-4 min between sets
B. Limited Kit
Push ups
3x 90% of Biggest set in A:
*Rest 3-4 min between sets
Workout
Complete as many rounds as possible in 7 mins of:
6 Devils press, 22.5/15kg
30 Double unders
Scale
Complete as many rounds as possible in 7 mins of:
6 Devils press, 35/25 lbs
45 Single unders
Substitutions:
Single Unders –
•forward and backwards line hops (each hop over the line counts as one)
Devils press –
•If you do not have a set of dumbbells perform a burpee into a barbell power snatch
•Burpee Tuck Jump
•Burpee Bag to Shoulder or Overhead
Cool Down
Bottom of the squat with a dumbbell or kettlebell or odd object for 2 min
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