16 Min AMRAP

2 Devil Press
2 DB Step Ups
4 Devil Press
4 DB Step Ups
6 Devil Press
6 DB Step Ups
8 Devil Press
8 DB Step Ups...

Keep adding 2 reps per movement and get as far as you can in 16 min.

The Step Ups are alternating.  Each step up counts as 1 rep.

RX Men: 35-40# DBs
RX Women: 20-25# DBs

(We have a weight range today because Wodapalooza has the Intermediate and scaled as 35# for guys and 20# for women - but we usually go 40# for guys and 25# for women.) Find what works for YOU!

RX + Men: 50# DBs +
RX + Women: 35# DBs +

(Elite/RX for official WZA is the 50 and 35)

Box height goal for both is 24" for men and 20" for women.  Go lower if you need to!

Score: Total Reps (gonna require some math at the end)

Goal:  Can you get through the 12s or more???

PROGRAM B

16 Min AMRAP

2 Plate Burpees
2 Back Rack Step Ups
4 Plate Burpees
4 Back Rack Step Ups
6 Plate Burpees
6 Back Rack Step Ups
8 Plate Burpees
8 Back Rack Step Ups...

Keep adding 2 reps per movement and get as far as you can in 16 min.

The Step Ups are alternating.  Each step up counts as 1 rep.

RX Men: 45# Plate, 75# Step Ups
RX Women: 25# Plate, 45# Step Ups

RX + Men: 45# Plate, 95# Step Ups
RX + Women: 25# Plate, 65# Step Ups

Box height goal for both is 24" for men and 20" for women.  Go lower if you need to!

Score: Total Reps (gonna require some math at the end)

Goal:  Can you get through the 12s or more???

NOTES:

Oh man.  Here we go!

Choose a weight that you can move smoothly through this workout.  Make sure that you are comfortable stepping both UP and down for this workout.

Official Wodapalooza people - you have to use the same weight for both.  If you are going to be SCALED for Wodapalooza you can do the step ups holding just one dumbbell.  This is a great sub option for anyone who might need it!

For those of you not trying to enter an official score (which is MOST of you) - you can even do the step ups with no weight if necessary.

For the devil press you will have the dumbbells on the ground.  Place your hands on the dumbbells then jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.  Then make sure the heels are down, knees are out (we recommend the dumbbells are INSIDE of the feet), lift the chest and perform basically a combo swing, snatch, clean and jerk with both dumbbells.

You will pick up the dumbbells by driving the heels into the ground and lifting the chest.  Once past the knees stand up hard and fast.  Shrug the shoulders.  Allow a bend in the elbow as you guide the dumbbells up to keep the close to your body.  Finish with a solid press to lock out!

When lowering the dumbbells back down you will want to keep the heels down and don't round your back.  No sloppiness as that will REALLY add up in such a long workout.

If you need to scale the devil press further - another good option is a burpee + KB swing!  You can also check out the SHIFT version of this workout!

For the step ups you will hold a dumbbell in each hand down by the sides.  You will place your WHOLE foot on the box.  Use a lower box if you need to!  Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand.  Alternate feet at the BOTTOM of each step.  Each time you step up counts as 1 rep.  So for a set of 4 you end up doing 2 per side.

You may also hold just one dumbbell