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DESCRIPTION

STRUCTURE: Part 1, athletes will complete 5 Rounds on the 1:30 of Max Unbroken Dumbbell Strict Press or Max Unbroken Strict Handstand Push Ups. Part 2, athletes will complete 15-12-9-6: Devil’s Press and Calorie Row directly into 6-9-12-15: Dumbbell-Facing Burpees and Calorie Row. Ladies will do the same calories on the Row.

STIMULUS: “DANCE WITH THE DEVIL” is a Threshold workout

STRATEGY: The big focus for today’s workout is the Row. Athletes should be able to complete 15 Calories in under 2:15, 12 Calories in under 1:30, 9 Calories in under 1:10 and 6 Calories in under 0:45.

SCALING: This is a good day to time cap athletes on the Row if needed.

SCORING: Part 1 athletes’ score will be Total Reps. Part 2 athletes’ score will be the time it takes to complete the workout. Athletes should aim to finish the workout between 15-20 Minutes.

EFFICIENCY TIPS

“DANCE WITH THE DEVIL”

-Athletes should take their time on Devil’s Presses. Hold on for big sets, hit each “checkpoint” of the movement, and breathe.

-Athletes should push on the Row

-Athletes should not break on Dumbbell-Facing Burpees. Athletes should find a steady pace where they can breathe and recover if needed

-Athletes should push on the Row

UNBROKEN STICT HSPU (4 Rounds for reps)

UNBROKEN DB STRICT PRESS (4 Rounds for reps)

WOD

“Dance with the Devil” (Time)

“DANCE WITH THE DEVIL”

15-12-9-6:

Devil’s Press (2DB)

Calorie Row

*Women Row Same Calories

Directly Into…

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row

*Women Row Same Calories

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-3-5-7-9, Light DB