Back Squat
3 Sets [Building In Weight]:
2 Back Squats at 85-95%
Rest 1-2 Minutes Between Sets
"StairMaster"
AMRAP 15:
30/24 Calorie Row
10 Devil's Press Step-ups (20")*
* 1 Devil's Press + 1 Step-up
Dumbbells: (50/35)'s
KG | (22.5/15)
AEROBIC POWER [VO2 MAX]
AGE GROUP
13-15 & 55+ | (35/25)'s
KG | (15/11)
Same as Class
In part 1, This is the fourth and final week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages. If you are feeling good, the bar is moving well, your technique is dialed in, and you want to, feel free to go heavier than 95%, even up to a new 2-rep max if you have it in you today! In part 2, we're introducing a new movement in today's workout: the devil press step-up.
Score: Rounds and Reps
Intended Intensity: RPE 7-8
Target Loading: Moderate
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 4-7 Rounds
Row: Choose a row distance that takes about 2:00 or less.
Devil Press Step-up: 1 rep = 1 devil press + 1 box step-up. Use two dumbbells. Alternate legs every rep on the step-ups (5/leg). Choose a dumbbell weight that allows you to complete 10 reps in about 1:00.
Feet and Knees
Today's focus is on maintaining strong foot and knee engagement. Athletes should grip the ground with their feet, ensuring full contact from heel to toe. As they descend, the knees must track outward, in line with the toes, avoiding inward collapse. This engagement creates a stable base and prevents knee injuries while allowing for stronger movement through the squat.
This workout introduces a new movement. Make sure you do a few practice reps so you are familiar with it and able to maximize this workout.
The Devil Press Step-up is a demanding movement, so you will likely want to start at a conservative approach on the rower in the first round or two (think RPE 6). As you gain confidence in your pacing, try pushing the last 5-7 minutes of the workout.
Throughout the workout, analyze if there is a way to make your Devil Press Step-up reps more efficient. Are you worming up and down in the burpee portion? Are you stepping up and down inefficiently?
30/24 CALORIE ROW
2:15 Time Cap
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo Bike
400m Run
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
DEVIL PRESS STEP-UPS
Reduce Reps/Loading
Devil Press
20 Dumbbell Step-ups
Double Dumbbell Burpee Deadlift + Step-up
Double Dumbbell Power Snatch
Barbell Clean & Jerks, (115/85)
Athletes can share boxes if needed. Have one athlete on each side, as one athlete is completing their devils press potion the other athlete should be stepping onto the box.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Devils Press Step Up
General Back Squat Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Bulletproof Shoulders
3 Supersets [Same Weight Across]:
15 Double Dumbbell Front Raises
30 Banded Face Pulls
* Rest 1-2 Minutes Between Sets
MINDSET
Dalai Lama
"With the realization of one’s own potential and self-confidence in one’s ability, one can build a better world."
Believing in your potential and abilities is the first step to making a positive impact on the world.
