“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

1.) L-Sit Hold 3x 30 secs

2.) Strict Dips 3×10

3.) In 2 min* windows:

35 Double Unders

5 Lateral Dumbbell Burpees

max reps in remaining time… Devil Press, 50/35 lbs

Rest 2 mins, then repeat until 50 Devil Press are completed.

*3x 2 min intervals / 1x 3 min interval

* Time Cap – 15min.

For Time:
Accumulate 50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

This workout consists of 4 short and fast intervals
There is 2 minutes of rest between intervals
After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
Your workout will continue until you have finished 50 total Devil’s Press
As a recap, the workout flows as follows:
Rest 2 Minutes
Rest 2 Minutes
Rest 2 Minutes
Record the total time (including rest) it takes to complete the 50 reps
If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 20:00 and note total reps completed

This movement is a combination of a dumbbell burpee and a double dumbbell snatch
The chest should make contact with the floor on each rep
Swing the bells overhead without pausing at the shoulders
Choose a moderate weight that allows you to complete 10+ reps within each interval

These two stations combined are designed to take under 45 seconds to complete, giving you plenty of time to accumulate dumbbell reps
Adjust numbers or variations as needed to accomplish this
You can jump up or step up out of the burpee
The feet should pass over the handle of the dumbbell
There is no need to stand to full extension when jumping over the handle

Snap the Feet
Let’s focus on being snappy on each movement today during these quick intervals. In the burpee, this means being snappy with the feet. Don’t just jump the feet up to outside the hands when getting off the ground – snap them up. The more snappy we are here, the more efficient the transition is from getting off the ground to getting over the dumbbell. This will also transfer over well to the burpee portion of the Devil’s Press.

Snap the Wrists
In the double under, let’s focus on being snappy with the wrists. This quick snap of the wrists will feel similar to flicking water off the hands (with all the hand washing happening right now, this should be second nature!). A fast rotation of the wrist instead of the shoulders will allow for more efficiency during this movement and likely prevents some trips due to a slow and loopy rope path.

Snap the Hips
The Devil’s Press is a challenging movement that requires us to get two dumbbells overhead in one fluid motion. This big range of motion will be easier to cover if we’re snappy with the hips. Similar to a kettlebell swing, we don’t want to just use the arms to swing the bells overhead. We want to snap the legs straight by squeezing the quads and glutes to drive the weight to the finish position. The more aggressive this snap, the easier the bells will go up.

Controlling the Dumbbells
Controlling the dumbbells will also be important in this movement. There are 2 places in particular we can keep in mind:

On the Floor: Make sure to position the bells wide enough (at about shoulder width) to allow the chest to contact the floor on each rep. Taping or chalking a target can be helpful in getting them back to a consistent position.
Back Down to the Floor: Stopping at the shoulders on the way back down to the floor can slow down the weight and make it easier to stay under control and in a good position.

Single Arm Alternating Devil’s Press

Reduce Reps
60 Single Unders
30 Seconds of Practice
15 Over and Back Dumbbells Hops
35 Line Hops
35 Double Taps

Lateral Barbell Burpees
Regular Burpees

With short intervals and rest built in, look to move with a purpose through each round
The numbers on the jump rope and burpees are pretty small, allowing you to turn the brain off a bit and focus on speed
Once you get to the Devil’s Press, look to settle into a strong rhythm
It can be helpful to mark a spot on the floor with tape or chalk for your dumbbells
This allows you to easily find the ideal spot for them when going into the next rep
Being just 1-2 seconds more efficient over the course of 50 reps can be the difference of almost 1-2 minutes when all is said and done
Move fast and work hard, then recover