5:00 AMRAP
2.4.6.8… Devil’s Press
3.6.9.12… Box Jump Overs
4.8.12.16… Calorie bike
–rest 2:00–
X2 sets
(Pick up where you left off)
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WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Start on a bike or a jog to get the joints ready to move. Using some good mornings and hip hinging will get the lower back ready for the devil’s press and the box jumpovers.
Stimulus: Posterior Chain endurance and pacingÂ
Strategy: We have a challenging 10 minutes of total work today. The goal will be to start out in a good pace, but not one that will blow the body up considering we have to go again. Use the box jumpovers as a place to relax, and the bike as a place to get into your pace quickly. Naturally, the devil’s press will take a second, so make sure you don’t go too fast.
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Devil’s Press: Maintain a strong plank position during the burpee portion to protect your lower back. Use your hips to generate power as you transition from the burpee into the press, keeping the dumbbells close to your body.
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Box Jump Overs: Focus on a consistent, rhythmic pace. Land softly to reduce impact on your joints, and quickly step or jump down to maintain a steady flow. Keep your core engaged to help with balance and control.
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Calorie Bike: Settle into a sustainable pace that you can maintain throughout the workout. Use your legs to drive the pedals and keep your upper body relaxed to conserve energy. Aim for a steady, controlled breathing pattern.
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