For 5 cycles:
AMRAP in 3 mins of:
4 Devil Press, 50/35 lbs
6 Toes-to-bars
24 Double Unders
* Rest 1 min between each cycle. For each cycle continue the AMRAP.
WORKOUT BRIEF
STRUCTURE: Athletes will complete 5 Rounds of AMRAP 3: 4 Devil’s Presses, 6 Toes to Bar, and 24 Double Unders resting 1 Minute between rounds. Athletes will continue where they left off in the previous AMRAP 3. For example, the workout starts and after the first AMRAP 3 an athlete has completed 2 Rounds + 2 Devil’s Presses into the 3 Round. The athlete will rest 1 Minute and then pick up on the 3rd Devil’s Press.
STRATEGY: Athletes should be able to complete each movement in under 0:30 making for 1:30 Rounds.
SCALING: Athletes should choose dumbbell weights that they can maintain unbroken Devil’s Presses in one motion from ground to overhead- bypassing the shoulders. Athletes should choose a number of Toes to Bar they can complete in 1-2 quick sets.
SCORING: Athletes’ score today will be Total Rounds + Reps. Athletes should aim for 10+ Rounds.
MODIFICATIONS
DEVIL’S PRESS
-Reduce Reps
-Reduce Load
-Single Dumbbell
-Burpees
-1.5x Double Dumbbell Deadlift
-1.5x Double Dumbbell Snatch
TOES TO BAR
-Reduce Reps
-Knees To Chest
-2x AbMat Sit-Ups
24 DOUBLE UNDERS
-24 Line Hops
-36 Single Unders
-0:30 On Any Machine
-24 Jumping Double Taps
-24 High Single Unders
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