Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “DEVILS TRIANGLE”
Part 1
-20 Devil Press
-20 Barbell Hang Squat Clean
-20 Devil Step Up
Rest 3 Minutes After Part 1
Part 2
-15 Devil Press
-15 Barbell Hang Squat Clean
-15 Devil Step Up
Rest 3 Minutes After Part 2
Part 3
-10 Devil Press
-10 Barbell Hang Squat Clean
-10 Devil Step Up
Suggestions
Men: 40# DBs | 75-95# | 20-24″ Box Women: 25# DBs | 55-65# | 16-20″ Box Goal: Part 1: 5:30-9:00
Part 2: 4:00-8:00
Part 3: 2:30-4:00
Coaches Notes
Sheesh. This workout is just plain sinister… Let’s break down what we’re looking for for each movement.
When it comes to the devil press, you need to choose a weight and a pace that allows for 7-12 reps per minute. We recommend during your warm up, setting a timer for 1 minute and seeing how many reps you can get done at a moderate pace in that time. If it’s between 7-12, you’re probably good to go for that weight/ pace in the workout. If it’s fewer than 7, consider going lighter.
For the hang squat clean, you should feel confident that you can do all 20 reps unbroken, but you may choose to take one quick break after the halfway point –
maybe you do 12 and 8. That’ll mean the set of 15 and 10 can likely be done in one set.
And finally, the devil step up. This movement is by far the worst and most time- consuming of them all. One rep = 1 burpee (with hands on dumbbells) + 1 step up. You will NOT snatch the dumbbells overhead – you just stand with them at your sides out of the burpee then keep them at your sides when performing the step ups. It’s probably safe to use whatever weight you chose for the devil press. You could adjust the height of the step, if needed, to steadily chip away at those reps.
If Part 1 takes you longer than 9 minutes, that’s your sign to make some customizations/adjustments in Parts 2 and 3 to move at a faster pace.