Skip to content
“If you avoid discomfort, you prevent learning.” -Anonymous Warm Up: 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 1 set: 10 x 50-ft shuttle run (25 ft out and back) Specific Warm-Up: Devils Press Review WOD: For time: 21-15-9 DB devils presses (20/35 lb) – Perform 10 x 50-ft shuttle runs after each set. Intended Stimulus: 7-12 Minutes Intermediate: For time: 21-15-9 DB devils presses (15/20 lb) – Perform 10 x 50-ft shuttle run after each set. Beginner: For time: 15-12-9 DB devils presses (10/15 lb) – Perform 5 x 50-ft shuttle run after each set. Home Workout: Same as Rx Movement scaling options: Devils press: Load, up-down + devil’s press, DB hang clean and jerk, DB/KB swing Shuttle run: Reps, bike, row Post-Workout Skill Work: 3 sets: 20 seated alternating DB shoulder presses – Use two DBs and alternate presses until you have completed 10 per arm. – Add load as long as the 20 reps are unbroken.