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DESCRIPTION

* The name of this workout could just as easily be “marshmallow” legs. They are going to feel woozy!!

* 18-22 minute workout.

* Rounds will average between 3:00-4:00.

* Scoring – total time to complete the workout.

SINGLE DB FRONT RACK LUNGES

* The loading should feel annoying, but allow your athletes to move relatively quickly without having to rest. Time taken to complete 10 is under :30.

WALL BALLS

* 125 Wall Ball Shots broken into sets of 25’s. Sometimes, it helps to brief this to your athletes, as they can get caught up in a “it’s only 25 rep” mentality.

* 25 Wall Ball Shots will take ~1:00 unbroken.

* As the rounds increase, the legs are going to feel “deviled”, so breaking twice, with a quick rest, is not a bad idea. Think 16/5/4 or 15/5/5. If this is a stronger movement for some of your athletes, encourage them to go unbroken for 3 out of the 5 rounds, and break once in the other rounds. This will be a good challenge for them.

SINGLE ARM DEVIL PRESS

* A naturally slower movement by design. We essentially have a Burpee and ground to overhead, which takes time to complete even when moving fast.

* Look to spend less than :90 for 10 reps. Try to keep the reps at 10 and decrease load. But, if you have an athlete that wants to go a little heavier, having them go for 6-8 reps may a good call. Just keep the :90 window in mind.

EFFICIENCY TIPS

* Try to go unbroken on the DB Front Rack Walking Lunges. Although not easy, this is the movement that you almost lower the heart rate on.

* Break up the Wall Balls in 2-3 manageable sets. But, bring the fire on the last round – big set, all you have!

* For the Devil’s Press, moving with purpose vs. trying to move fast will likely be the better option. If we get sloppy during the swing from the ground, we increase the likelihood of achy lower backs the next day. Take care of the spine.

WOD

“Deviled Leggs” (Time)

“Deviled Leggs”

5 Rounds:

10 Single DB Front Rack Lunge

25 Wallballs

10 Single DB Front Rack Lunge

10 Single Arm Devil Presses

22 min Time Cap

RX+-50/35#, 20/14# 10/9′

RX -35/20#, 20/14#, 10/9′

50-59 years old -20/15#, 14/10#, 10/8′

60+ years old -15/10#, 10/6#, 10/8′

Basics-5 Lunges, 10 WB, 5 Lunges, 5 DP ,Light DB

AFTER PARTY

Back Squat (Build to a heavy set of 5)