FOR TIME
10 Single Arm Devil’s Press
800m Run
15 Single Arm Devil’s Press
600m Run
20 Single Arm Devil’s Press
400m Run
General Warm Up
3-5min of easy cardio of choice, then…
3 Rounds
3 Inchworms (no push up)
Specific Warm Up
First and foremost, of COURSE you gotta get in that sweet, sweet Hinshaw goodness. I’ll post the full routine at the bottom of the specific warm up. If you are rowing, get in the Rowing Primerfirst.
After that, check out the Devil’s Press video and play around with the single arm variation, alternating sides. This may take some practice so try a few with no weight, then with a light weight, and then take a stab at the weight you think you’ll use in the workout for a set of 4 reps (Right, Left, Right, Left.)
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
FOR TIME
10 Single Arm Devil’s Press
800m Run
15 Single Arm Devil’s Press
600m Run
20 Single Arm Devil’s Press
400m Run
Workout Notes
Ooooooh this looks like a doozy! Here we have another workout that is a single time through, performed as quickly as possible with beautiful technique. The Devil’s Presses start with a single set of 10 reps (that’s 5 on each arm) and then go to 15 and then end at 20 reps. The running starts long with 800m and then gets shorter and shorter to end with a 400m run. One goes up, the other goes down. I love these!
Whatever you choose for the weight on the Devil’s Press (if any!) should be doable for a relatively “unbroken” set of 20. Yeah, yeah I know. Just put your head down and grind through!
Devil’s Press Modifications
The Devil’s Press is devilish! Remember though, that it is really just a burpee and then a dumbbell hang snatch! That means that you can break this into pieces if you need to. Not feeling the burpee part? Skip it or change it to a Squat Thrust! Not feeling the dumbbell hang snatch part? Change it to a clean or skip it altogether and just stay with the burpee!
Running Modifications
This running is meant to be something along the lines of 4:00 of running, 3:00 of running, and 2:00 of running, plus or minus a minute on each of those. If you aren’t running, go to our Cardio Options Page and use an equivalent to the meters listed or make your own version using those ballpark time estimates!
Optional Accessory Work
Ab Blaster #2 - Around the World
3 ROUNDS
:30 Crunches
:30 Crunches to the left knee
:30 Hip Lifts
:30 Crunches to the right knee
:30 Flutter Kicks
:30 Rest
Cool Down
1-2min in Samson Stretch on Each Leg
1-2min of Chest Stretches on Each Side
All of the Legs Up The Wall after this one!
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