4 ROUNDS - FOR TIME
15 Single Arm Devil’s Press
15 Toes to Bar
General Warm Up
3-5min of easy cardio, followed by…
3 ROUNDS
10 Squats
5 Burpees
1:00 of Freestyle Jump Rope or Jumping Jacks
Specific Warm Up
Start by taking a look at the Devil’s Press video. Today’s workout will be using the single dumbbell variation. Give that a few practice sets of 4 reps (2 each arm) and work your way to a weight that is comfortable for the workout.
After that, decide on which Toes to Bar variation you will be using for the workout and do a few practice sets of 3-5 reps.
Finally, perform one “mini test round” of the movements together. Try 5 Devil’s Press + 5 Toes to Bar to see how the movements will affect each other. Then you’re ready to get after it!
Workout of the Day
4 ROUNDS - FOR TIME
15 Single Arm Devil’s Press
15 Toes to Bar
Workout Notes
Oooooh this one looks like it’s going to STING! The formats, the movements, and modifications are all pretty straightforward on this one. It really comes down to your engine capacity. The Devil’s Press is essentially a Burpee + Kettlebell Swing, so if you are a person who would not attempt 4 Rounds of 15 Burpees, then you should definitely bring the reps down on this one! Ideally, this workout would be more or less non-stop, and that’s why it will suck!
Devil’s Press Modifications
The first thing to modify here would be the reps. Think about the overall volume (60 reps) and whether or not that is appropriate for you. Next up would be the weight of your dumbbell. Play with the reps and the weight until you find a good middle ground where you can work fast, but move well.
If the Devil’s press is not in the cards for you, try doing something like this...
4 ROUNDS
15 Burpees (or 8 Count Body Builders or Push Ups)
15 Kettlebell Swings (Or Deadlifts)
15 Toes to Bar
Toes to Bar Modifications
As always, I’d love for you to be hanging from something for this movement, so Hanging Knee Raises or Straight Leg Raises are preferred. However, if you cannot make that happen, ground variations like V-Ups, Sit Ups, or any of your favorite core movements will do the trick!
Optional Accessory Work
3 - 5 Rounds with an Empty Bar or PVC Pipe
5 Slow Kang Squats
5 Overhead Squat with a :03 Hold at the Bottom
Cool Down
1-2min of Saddle Pose
1-2min of Forearm Stretches