GENERAL WARM-UP

2 Rounds

30 Seconds Each

Jumping Jacks
Lateral Squats
Lateral Hops in Place
Inchworm to Push-ups
Lateral Hops Over Dumbbell
Slow Air Squats

MOBILITY

Pigeon Pose + Lat Reach: 1 Minute Each Side

Single Dumbbell Warmup

Each Side With Lighter Weight:
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees

On the 4:00 x 5 Rounds:
5 Devil Presses 35/50
10 Over-and-Back Hops Over Dumbbell
15 Double or Single Dumbbell Squats 35/50
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses 35/50

WORKOUT BRIEF

DESCRIPTION

• Working through 5 fast paced intervals for today’s conditioning piece
• You’ll complete the listed work for time and rest until the next 4-minute window begins
• For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
• To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
• Record your time for each interval, as your final score is the slowest of the 5
• Rounds begin on the [0-4-8-12-16]

DUMBBELL MOVEMENTS

• Let’s choose one dumbbell weight for both weighted movements today
• This weight will likely be chosen off the more difficult movement, the Devil’s Press
• This station combines a dumbbell burpee with a double dumbbell snatch
• There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion
• Choose a moderate weight that allows you to complete the 5 reps in around 30-40 seconds

OVER-AND-BACK HOPS OVER DUMBBELL

• You’ll hop over 1 dumbbell for this station
• Over and back is equal to 1 rep [20 total hops]

MODIFICATIONS

DEVIL’S PRESS

• 10 Single Arm Devil’s Press (5 Each Side)

OVER-AND-BACK DUMBBELL HOPS

• 20 Double Unders or 40 Single Unders
• 25 Line Hops

DOUBLE DUMBBELL SQUATS

• 20 Single Dumbbell Goblet Squats

STRATEGY + WOD

GENERAL

• With rest built in to each piece, look to move with a purpose through these 5 stations
• Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
• It can be helpful to declare your first round as the slowest round
• From there, look to hold that speed or find one place to pick up the pace
• In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
• After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time

DEVIL’S PRESS

• The Devil’s Presses start and end each round
• Coming off rest and knowing rest is coming is a nice incentive to stay pushing forward
• While it is a challenging movement, it’s also a relatively slow developing movement
• Breathing out in the bottom of the burpee and after the “swing” overhead can make this station more manageable

HOPS & SQUATS

• Move at a pace on your first set of 10 hops that allows you to thrive through the squats
• The squats are truly the only place we’d stop moving, so look to hold on for unbroken sets throughout if possible
• After the first round, you’ll also have a better idea of how these movements impact each other
• You may be feel like you’re able to increase your hop speed or squat cycle time to improve your score in the next round