"Tooth Hurty"
Duration: 28:00
4 x 4:00 AMRAP:
12/10 Calorie Echo Bike
10 Dumbbell Step-Back Lunges
5 Devil Press
• Rest 4:00 Between AMRAPs
• Pick Up Where You Left Off
Dumbbells: 50 / 35 lbs
Score: Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This is a classic format for improving VO2 max, but you have to push the pace. With 4 minute rest periods, you can do that. Expect a steady aerobic demand with accumulating fatigue in the legs, grip, and shoulders in this full-body workout.
- Workout Flow: Work for the full 4 minutes each AMRAP. So once you finish the devil press, move back to the bike. After your 4 minutes of rest, pick up wherever you left off in your rounds+reps. If you complete 1 full round + 2 lunges, the next interval you will only need to complete 8 lunges before moving on to the devil press.
- Rounds should take about 3 minutes, or less, to complete.
- Dumbbell Step-Back (Reverse) Lunges: Use two dumbbells. Dumbbells are held by your side in the farmer's position. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep. Choose a lunge weight that can be completed unbroken each round.
- Devil Press: Use two dumbbells. With your hands on the dumbbells, burpee between the dumbbells (chest must touch the ground), then stand up with the dumbbells and bring them overhead to a locked-out position. You can swing the dumbbells between your legs or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead. Choose a devil press weight that can be completed in less than 1 minute.
- Intended Intensity: RPE 7-8
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 5-8 Rounds
STRATEGY
- Pace the bike just below threshold so you can immediately move into the lunges without rest.
- Keep lunges smooth and controlled with quick step-backs to protect the quads and grip.
- On the devil press, keep the dumbbells close to your body and hinge at the hips to save your lower back. Drive hard with the hips and use a smooth arc to get the dumbbells overhead, not relying solely on your arms.
SUBSTITUTIONS
12/10 CALORIE ECHO BIKE
- 15/12 Calorie Row
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 200m Run
- 1:00 Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
DUMBBELL STEP-BACK (REVERSE) LUNGES
- Sub Kettlebells or Barbell
- Forward Lunges in Place
- Walking Lunges
- Goblet Squats
- Bulgarian Split Squats
- Box Step-ups
DEVIL PRESS
- Reduce Reps/Loading
- Double Dumbbell Power Snatch
- Double Dumbbell Burpee Deadlift
- Alternating Single-Arm Devil Press
- Alternating Dumbbell Snatch
- Kettlebell Swings
- Burpee To Target
- Barbell Clean & Jerk, @weight(105/75)
MOVEMENT PREP
2:00 Echo Bike, Increasing Intensity
10 Burpees
10 Step-Back Lunges (Unweighted)
5 Dumbbell Deadlifts
5 Dumbbell Push Press
2 Rounds:
5 Calorie Bike
6 Step-Back Lunges
3 Devil Press