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PART A: Strength & Skill

Bench Press

Take 10 minutes to establish a 1RM or heavy single Bench Press for the day.

1RM Approaches
You are working with 10 minutes here so you have to be approaching your lifts and jumps in weight with a purpose. In this there are really two main approaches. The first is just to do all singles and add weight as you feel. The second is to do a Strength approach and go 3-2-1-1-1-1-1. This allows those sets of 3 and 2 to be more of the warm up and technique dialing in reps and then you can get into your singles once those two sets are done.

Pro Tip: You don’t only have to move up in weight if you successfully hit the previous weight. This means that if your fail felt really good on a failed attempt and are were aware of why you missed it, then you can jump to the next weight so you can save time and more importantly energy.

PART B: WOD

5 Sets
8 Devil Press (2×22.5/16kg)
16 GHD Sit Ups (OR Toes to Bar)
-rest 2 min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing needs to be aggressive and built upon. Don’t come out too hot and blow. The 1:1 rest ratio means you should push hard during work and recover enough to maintain output. Smooth & efficient reps, don’t rush the first few sets—stay consistent.

How it should Feel: GASSY and GRIPPY! The devil press is a grind that taxes the entire body, especially the shoulders and posterior chain. Meanwhile, the GHD sit-ups (or Toes to bar) challenge trunk flexion endurance when fatigued.

WORKOUT STRATEGY & FLOW
Dumbbell Devil Press: Moderate weight here, and let’s just try to keep a near non-stop effort. Big hips are needed every time you breathe at the top and bottom of each rep.

GHD Sit Up: Non-stop! Big hips, explode up using the total body, and breathe at the top.

Toes to Bar: Smooth with consistent kipping and minimizing breaks if possible since the rest comes right after.

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.