Warm Up:
1 round:
1:00 warm-up pace bike
:20 rest
1:00 moderate pace bike
:20 rest
1:00 bike for calories
WOD:
AMRAP 12:
5 devils presses (35/50 lb)
10 alternating double-DB front-rack lunges
15/20-calorie Echo bike
Intermediate:
AMRAP 12:
5 devils presses (20/35 lb)
10 alternating double-DB front-rack lunges
10/15-calorie Echo bike
Beginner:
AMRAP 12:
5 devils presses (10/15 lb)
10 alternating double-DB front-rack lunges
7/10-calorie Echo bike
Home Workout:
AMRAP 12:
5 devils presses (35/50 lb)
10 alternating double-dumbbell front rack lunges
200-meter run
Movement scaling options:
Devils press: Load, up-down + devils press, up-down + unweighted devils press
Double-dumbbell front-rack lunge: Load, single-dumbbell goblet hold lunges, unweight lunges
Echo bike: Calories, calories on a C2 or Assault Bike, row, or Ski-erg
Post-Workout Skill Work:
For time:
200-meter farmers carry
– Use dumbbells from the workout.
Cool Down:
2 sets:
:30 saddle stretch
:30 down-dog stretch