4 ROUNDS - FOR TIME
10 Thrusters
10 Devil’s Press
General Warm Up
Start today with the Full Joint Rotation Warmup. Then get up and moving with 3-5min of easy cardio before…
3 ROUNDS
5-10 Bodyweight Rows or Strict Pull Ups
5-10 Box Jumps or Jump Squats
1:00 of Single Unders or Jump Rope Ladder Drills
Specific Warm Up
These two movements are truly gross. Let’s start with the Thruster. With a light weight, do 3 Push Presses, then do 3 Front Squats (or Double Dumbbell Squats,) and then finally do 3 Full Thrusters. If these pieces all work for you, continue with the same sequence, adding weight until you get to your working weight for the day.
For the Devil’s Press, let’s start with 3 Burpees, then do 3 double Dumbbell Deadlifts, then do 3 American Kettlebell Swings with your double dumbbells. Those are the pieces of the Devil’s Press. If they all worked for your bod, go ahead and try a set of 3 Devil’s Presses. IF you want to go any heavier, go ahead and add some weight and test again with another set of 3.
Workout of the Day
4 ROUNDS - FOR TIME
10 Thrusters
Workout Notes
I know I said yesterday’s workout was yucky, but wow. This is the worst! This will be a tough one no matter how you slice it. Just remember to MOD the WOD for your BOD! It’s all about making the right choices for yourself and your level!
This workout is FOR TIME, which means we want to get it done as quickly as possible, but with two movements that jack your heart rate as high as these moves do, this one could take a minute!
Thruster Modifications
The Thruster is nothing more than a Front Squat and a Push Press. If the Squat part isn’t happening for you, just do the Push Press. If the Push Press Part isn’t happening for you, try a Strict Press. If going overhead is no good at all, then just go for the Front Squat. That will still be VERY effective!
Devil’s Press Modifications
The video covers many ways to do the Devil’s Press. However, if the burpee portion is a no-go for your back (or you just aren’t at that level yet) you can do a Squat Thrust in its place. If the Burpee/Squat Thrust Portion just isn’t happening today, you can go with a Kettlebell Swing. If the swinging/snatching part is the part that isn’t good for you today, just do the Burpee/Squat Thrusts!
Optional Accessory Work
Accumulate 30-50 Strict Toes To Bar, Strict Hanging Knee Raises, Sit Ups, or V-Ups, in as few sets as possible.
Cool Down
1-2min of Happy Baby Pose
1-2 of Child’s Pose
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