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STRUCTURE: Athletes will complete 5 Rounds of AMRAP 3: 4 Devil’s Presses, 6 Toes to Bar, and 24 Double Unders resting 1 Minute between rounds. Athletes will continue where they left off in the previous AMRAP 3. For example, the workout starts and after the first AMRAP 3 an athlete has completed 2 Rounds + 2 Devil’s Presses into the 3 Round. The athlete will rest 1 Minute and then pick up on the 3rd Devil’s Press. Think of this as a 15 AMRAP and every 3 min Rest for 1 min

STIMULUS: “GOOD GRIEF” is a Threshold Interval workout.

STRATEGY: Athletes should be able to complete each movement in under 0:30 making for 1:30 Rounds.

SCALING: Athletes should choose dumbbell weights that they can maintain unbroken Devil’s Presses in one motion from ground to overhead- bypassing the shoulders. Athletes should choose a number of Toes to Bar they can complete in 1-2 quick sets.

SCORING: Athletes’ score today will be Total Rounds + Reps. Athletes should aim for 10+ Rounds.



-Today, let’s coach athletes to commit to fast transitions

-We can challenge athletes to get in the mindset of. . .

. . . Hands off the Dumbbells; Hands ON the Bar

. . . Hands off the Bar; Hands ON the Rope

. . . Hands off the Rope; Hands ON the Dumbbells

-We want athletes to move without hesitation between movements today!


“Good Grief” (AMRAP – Rounds and Reps)


5 Rounds x AMRAP 3:

4 Devil’s Press

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds



50-59-20/15#, Hanging Knee Raises

60+-15/10#, Sit Ups, 24 Singles

Basics-4 DP, 6 Sit Ups, 20 Jump Ropes

Do no more than 5 Rounds