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PART A: Strength & Skill

*Do a set every minute.

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean

PART B: WOD

Partner Workout
1-2-3-4-5-6-7-8-9-10
Devils Press (2×22.5kg/15kg)
*12/10 Calorie AB/ Run 100m/ Row 150m)

1 Partner on Devils Press and 1 on Bike. Each partner switch when both stations are completed.

Individual Version:
1-2-3-4-5-6-7-8-9-10
Devils Press (2×22.5kg/15kg)
*12/10 Calorie AB/ Run 100m/ Row 150m)

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 16 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Ascending workouts are tough, and this partner style is no exception. Start off on the safe side with the pacing on the bike and dumbbells to prepare physically and mentally down the road. AIm for consistency on the bike with a near non-stop effort through the Devil’s Press.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! There is no need to go crazy on the devil press for the first few rounds, as the bike will take some time. Stay moving and enjoy it when you get a break because the script will flip on where your rest is as it goes on.

WORKOUT STRATEGY & FLOW
Dumbbell Devil Press: The weight should be moderate, and there should be no hesitation from rep to rep. Keep your cadence smooth while focusing on breathing at the bottom and top of the rep.

Bike: Get on and ramp up for the first few seconds, then settle into a moderate-push pace effort. The goal should be to keep the bike under 40 seconds.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.