PROGRAM A:
4 Rounds
Each Round is a 4 Min AMRAP
Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Devil Press
NO REST BETWEEN ROUNDS
RX Men: 40# DBs
RX Women: 25# DBs
No RX + Today!! Just go for it! No need to go heavier. Just go HARDER!
Score: Total Devil Press Reps ONLY.
NOTES:
So the way this works. When the clock starts you run 400 meters. Then you have until the clock hits 4:00 to do as many devil press as possible. When the clock hits 4:00 - you run 400 meters again. And so on for 4 total rounds or 16 min.
You will have 2 min + each time for devil press. Ouch. This one will be an EASY one to peacock or get sloppy. Don't do that please. Ha ha.
The run distance should take you roughly 1:30 to 2:15. If 400 meters generally takes you longer than that - find a distance that will keep you in that window.
If you are unable to run for space or weather reasons - you may sub 2:00 of low step ups or even double/single unders.
For the devil press the goal should be 15+ reps every round. Do NOT get sloppy. Especially on the way down.
Go lighter with the weight if necessary to get 15 reps or more each time. Or see Program B for the plate burpee option!
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
PROGRAM B:
4 Rounds
Each Round is a 4 Min AMRAP
Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Plate Burpee
NO REST BETWEEN ROUNDS
RX Men: 35-45# Plate
RX Women: 25-35# Plate
No RX + Today!! Just go for it! No need to go heavier. Just go HARDER!
Score: Total Plate Burpee Reps ONLY.
NOTES:
So the way this works. When the clock starts you run 400 meters. Then you have until the clock hits 4:00 to do as many plate burpees as possible. When the clock hits 4:00 - you run 400 meters again. And so on for 4 total rounds or 16 min.
You will have 2 min + each time for plate burpees. Ouch. This one will be an EASY one to peacock or get sloppy. Don't do that please. Ha ha.
Pro plate burpee tip. Put a 5lb plate on the ground where you will be placing your bigger plate down each time so it lands on top of it. This will give you a little gap of room so you don't squish your fingers.
The run distance should take you roughly 1:30 to 2:15. If 400 meters generally takes you longer than that - find a distance that will keep you in that window.
If you are unable to run for space or weather reasons - you may sub 2:00 of low step ups or even double/single unders.
For the devil press the goal should be 15+ reps every round. Do NOT get sloppy. Especially on the way down.
Go lighter with the weight if necessary to get 15 reps or more each time. You can even lower to regular burpees if you need to!
You can also sub a burpee + KB Swing!
For the plate burpee you will place the plate on the ground with your hands on it. Jump or step your feet back. Get your chest and thighs to the ground. Press UP. Jump or step your feet in. Make sure the heels are down and chest is up, belly tight. Lift the plate by driving through the heels fast! Shrug the shoulders and punch the plate up overhead - finishing with the biceps by the ears!
PROGRAM C:
4 Rounds
Each Round is a 4 Min AMRAP
Each 4 Min AMRAP is:
Run 400 Meters (or row/bike option below)
Max Reps Burpee + Sandbag Over the Shoulder
NO REST BETWEEN ROUNDS
No RX or RX+ today. Just use the bag you've got!
Row option: 500 Meters
Bike Option: 30 Cal Men / 22 Cal Women
Score: Total Burpee Sandbag Over Shoulder Reps ONLY.
NOTES:
So the way this works. When the clock starts you run 400 meters. Then you have until the clock hits 4:00 to do as many burpee + sandbag over the shoulder as possible. When the clock hits 4:00 - you run 400 meters again. And so on for 4 total rounds or 16 min.
You will have 2 min + each time for burpee + sandbag over shoulders. Ouch. This one will be an EASY one to peacock or get sloppy. Don't do that please. Ha ha.
The run distance should take you roughly 1:30 to 2:15. If 400 meters generally takes you longer than that - find a distance that will keep you in that window.
You may also choose to do the row/bike option for this workout. 500 meter row or 30 Cal Bike Men / 22 Cal Bike Women!
For the sandbag burpee + over the shoulder. You will do a burpee either with the hands on the bag or next to the bag. Then you will get the bag between the feet. Heels down. Hands either on handles or slightly under your bag/ball. Chest up. Knees bent. Stand by digging heels into the ground. Pull the bag into the body. Stand up hard and fast. Roll the bag/ball up the body and over the shoulder. Avoid a HUGE lean back. Keep the belly tight.
