MONDAY 15TH APRIL - WORKOUT LIGHT
3 DEVIL’S PRESS
6 ALTERNATING LUNGES
9 HOPS/STEPS OVER DB
REST 2 MIN
Rx = 2x10kg (men)/5kg (women) dumbbells
Your score is the number of rounds and reps completed in each 4 min workout. There will be 2 scores.
Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments.
Aim for 2-3 rounds per 4 min AMRAP and beat your 1st score!
Don’t let your back hyper extend on the Devil’s press, go down in weight if this happens OR change from the swing movement to the Power Clean and Push Press.
Set a timer to count down from 4 min. Start with the Devils Press, complete 3, move on to alternating lunges (no weight) - 6 altogether and then 9 hops over dumbbell. Step if required. Record your rounds and reps during your 2 min rest then repeat and record both scores to wodify.
Devil's Press: Start with the dumbbells on the ground. Perform a burpee (chest and thighs to floor) with the hands on the bells. From here step or jump the feet in. Pick the dumbbells up off of the ground (between the feet) with a flat back, heels down, bent knees, straight arms. Then using a swing between the legs in one fluid movement, bring the dumbbells overhead. Lock out arms overhead with the biceps by the ears. Keep the belly tight and . . .squeeze your bum! You can also perform this using a clean and push press out of the burpee.
Tips: Keep good positions – heels down and chest up – as you lower the weight back to the ground for the next rep.
Lunge: Start with feet under hips. Take a big lunge/step forward, don't let knee track further than toes and bring the back knee down to touch floor. Drive through your heel and bum to full stand and swap legs. For jumping lunge, movement is the same except you explode into a jump out of the bottom of the lunge and swap legs.
DB Hops: Keeping feet together, position yourself side on to a dumbbell. Hop over the dumbbell and then back again. Keep light on your feet landing on the balls of your feet. Step if required.