“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

Every 4 mins for 20 mins do:

5 Devil Press, 50/35 lbs

10 Over-and-Back Dumbbell Hops

15 Double Dumbbell Squats, 50/35 lbs

10 Over-and-Back Dumbbell Hops

5 Devil Press, 50/35 lbs

WORKOUT BRIEF
DESCRIPTION
Working through 5 fast paced intervals for today’s conditioning piece
You’ll complete the listed work for time and rest until the next 4-minute window begins
For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
Record your time for each interval, as your final score is the slowest of the 5
Rounds begin on the [0-4-8-12-16]

DUMBBELL MOVEMENTS
Let’s choose one dumbbell weight for both weighted movements today
This weight will likely be chosen off the more difficult movement, the Devil’s Press
This station combines a dumbbell burpee with a double dumbbell snatch
There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion
Choose a moderate weight that allows you to complete the 5 reps in around 30-40 seconds

OVER-AND-BACK HOPS OVER DUMBBELL
You’ll hop over 1 dumbbell for this station
Over and back is equal to 1 rep [20 total hops]

MODIFICATIONS
DEVIL’S PRESS
Reduce weight
10 Single Arm Devil’s Press (5 Each Side)
x10 AKBS

OVER-AND-BACK DUMBBELL HOPS
20 Double Unders or 40 Single Unders
25 Line Hops

DOUBLE DUMBBELL SQUATS
Reduce weight
20 Single Dumbbell Goblet Squats
Air squats

STRATEGY
GENERAL
With rest built in to each piece, look to move with a purpose through these 5 stations
Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
It can be helpful to declare your first round as the slowest round
From there, look to hold that speed or find one place to pick up the pace
In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time

DEVIL’S PRESS
The Devil’s Presses start and end each round
Coming off rest and knowing rest is coming is a nice incentive to stay pushing forward
While it is a challenging movement, it’s also a relatively slow developing movement
Breathing out in the bottom of the burpee and after the “swing” overhead can make this station more manageable

HOPS & SQUATS
Move at a pace on your first set of 10 hops that allows you to thrive through the squats
The squats are truly the only place we’d stop moving, so look to hold on for unbroken sets throughout if possible
After the first round, you’ll also have a better idea of how these movements impact each other
You may be feel like you’re able to increase your hop speed or squat cycle time to improve your score in the next round