Warm Up:
1 set:
:30 single-unders
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
– Rest :10 between movements.
1 set:
:30 single-single-double
:30 pike push-ups (floor)
:30 up-downs
– Rest :10 between movements.
1 set:
:30 double-unders
:30 burpees
– Rest :10 between movements.
Specific Warm-Up:
2 sets:
20 double-unders (both partners)
4 devils presses (split)
– No rest between sets.
WOD:
AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Intermediate:
AMRAP 20 with a partner:
:30 double-unders
1 devils press (20/35 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Beginner:
AMRAP 20 with a partner:
50 single-unders
1 devils press (15/20 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
HOME WOD:
Equipment:
AMRAP 20 with a partner:
50 double-unders
1 devils press
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devil’s press, partner B performs 1 devil’s press, partner A performs 2 devil’s presses, partner B performs 2 devil’s presses, and so on. After going back down the ladder, partners perform 50 double-unders.
– Use two DBs.
Bodyweight:
AMRAP 20 with a partner:
50 lateral line hops
3 burpees-to-target (12 in)
4 burpees-to-target
5 burpees-to-target
4 burpees-to-target
3 burpees-to-target
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 burpee, partner B performs 1 burpee, partner A performs 2 burpees, partner B performs 2 burpees, and so on. After going back down the ladder, partners perform 50 lateral hops.
Movement scaling options:
Double-under: Reps, 1:00 of attempts, speed steps
Devils press: Load
Individual option:
AMRAP 20:
50 double-unders
7 devils presses (35/50 lbs)
– Rest 1:00 between rounds.
– Use two DBs.
Post-Workout Skill Work:
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.