A. Every 30s x 24 (12 minutes):
1. 4-8 DB Box step over @ 2 x 22.5/15kg + 60/50cm
2. 6-10 Alternating DB Snatch @ 22.5/15kg
3. 2-8 Bar Muscle up / Chest to bar
– 3:00 Rest –
B. Every 30s x 24 (12 minutes):
1. 4-10 DB Box step up @ 1 x 22.5/15kg + 60/50cm
2. 4-8 S.arm DB Devil’s press @ 22.5/15kg
3. 6-12 HSPU
– 3:00 Rest –
C. Every 30s x 24 (12 minutes):
1. 5-12 Box jump over @ 60/50cm
2. 2-6 DB Devil’s press @ 2 x 22.5/15kg
3. 5-15 Pull up
The goal with these pieces is to pick a rep scheme and pace that allows you to sustain your pace through each interval, finishing feeling like you could have done 1-2 more sets.
These pieces can also be seen as “90s work, 30s Rest” or “Every 2 minutes….” In either case we are working at an intense but sustainable pace for 90s, then resting for 30s.
The Bar muscle up can be scaled to chest to bar or regular pull up if needed.
On the DB movements using the Rx weight at the lower end of the rep scheme is better than doing the higher end of reps with a scaled weight, because it gives us exposure to the Rx weight.
HSPU are full range of motion kipping with a mat / abmat on the floor. If you are unable to maintain the standard with this option, scaled to DB push press @ 2 x 22.5/15kg or hand release push ups. We do not scale HSPU by adding plates under the head as this reduces the range of motion. It would be like scaling a heavy back squat by not going to full depth instead of keeping the depth and taking weight off the bar.
On the DB Devil’s press really use the swing of the DBs between the legs to help drive them up overhead. You can use this same swing on the way down to help control the DBs back to the floor.