2024-03-05

• Overview: Long cardio piece with some strict pulling and some extra grip fatigue with the single arm devil press. Grip may become a factor quickly if we aren't breaking from the beginning to maintain our breathing and resting those forearms. Try not to get pulled out too early and save some gas for a push in the final round.
• Run: About 4:00 of work.
• Strict Pull-ups: :40 or less of work in 1-2 sets.
• Single Arm Devil Press: 2:00 or less of work.
• Score: Time to complete work.

• Athletes should aim to maintain a consistent running pace across all 5 rounds.
• Since pull-ups should only be broken once to maintain consistent movement, breaking from the beginning may allow you to give a push at the end to finish strong.
• Devil press should be a smooth and consistent set to allow for catching your breath before heading out on the next run.

800M RUN

• Reduce Distance
• 4:00 Time Cap
• 1000m Row
• 640m Ski
• 1600m Bike
• 600m Air Run

STRICT PULL-UPS

• Reduce Pull-Ups
• Banded Strict Pull-Ups
• Ring Rows
• Alternating Dumbbell Plank Rows

DEVILS PRESS

• Reduce Reps
• Reduce Loading
• Single Dumbbell Power Snatch
• Single Dumbbell Burpee Deadlift
• Burpee To Target
• Single Kettlebell Hang Clean & Jerk
• Single Kettlebell Russian Swings

1 Round:
100m Run
4 Strict Pull-ups
4 Single Arm Devil Press