23.04.04

INTENDED STIMULUS

~5 rounds.

Both partners work to complete 50 double-unders each.

One person works at a time to complete each set of devils presses.

Ascending and descending reps keep paces high throughout the workout.

RX

AMRAP 20 with a partner:
50 double-unders
1 devils press (50/35 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on.

LEVEL 2

AMRAP 20 with a partner:
:30 double-unders
1 devils press (40/25 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on.

LEVEL 1

AMRAP 20 with a partner:
75 single-unders
1 devils press (20/15 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on.

SKILL WORK

Post-workout:
1 set:
200-m double-DB front rack walk
50 good mornings (one of WOD DB’s)
– Use the same DBs from the workout.

STRETCHING

2 sets:
:30 forearm stretch
:30 calf stretch/leg

WHITE BOARD BRIEF

Target | ~5 rounds.

In this workout, partners will complete the jump rope work at the same time and the devils press reps with one person working at a time.

At the start of each round, both partners will complete 50 double-unders or a scaled variation. One person will likely finish first, but the slower partner should not exceed 1:00 of work.

For the devils presses, one partner does 1 rep, then the other does 1 rep. Then the first partner does 2 reps and the second does 2. This pattern continues for the set of 3, 2, and 1.

This up-and-back-down structure is designed to let partners sprint back and forth by reducing the reps as fatigue starts to kick in.

Partners may have different load DBs and perform different jump rope variations as long as each remains a sprint that keeps the team moving.