2026-09-12

• Overview: This full-body workout should feel like a long, sustainable grind. No single movement should stop you, so aim to maintain a consistent pace across all five rounds.
• Each full round should take about 4:30 to 5:30.
• Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
• Dumbbell Goblet Squats: Hold one dumbbell vertically at your chest. Your hands should grip one head of the dumbbell. Complete these in 1-2 sets each round.
• Devil Press: With hands on the dumbbells, burpee between them (chest must touch the ground), then stand and bring the dumbbells overhead to a locked-out position. You can swing the dumbbells between 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 loading/reps you can complete in less than 1:30 each round.
• Intended Intensity: RPE 6-7
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 22-25 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100/90m = 1 rep)

• Settle into a row pace that leaves your legs ready for the jumps and squats. We don't want smoked legs going into the lower-body work.
• Box Jumps: Move smoothly and steadily, remembering to use your arms for momentum.
• Goblet Squats: Keep these quick. If that means you have to take a quick break, that's fine. We'd rather quick reps than grinding through slow, unbroken sets. The longer you spend here, the more time you're holding onto the dumbbell, fatiguing your arms before the devil press.
• Devil Press: We're just looking for a smooth rhythm here. Drive with your hips, keeping the dumbbells close on the way up rather than swinging them out away from your body.

500/450 METER ROW

• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 400m Run
• 2:00 Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

BOX JUMPS

• Decrease Reps
• Reduce Box Height
• Box Step-ups
• 30 Jumping Lunges
• 30 Reverse Lunges
• Broad Jumps

GOBLET SQUATS

• Dumbbell Front Squats
• Barbell Front Squats, 35 / 25 lb
• Spanish Squats
• Lunges
• 30 Air Squats

DEVIL PRESS

• Reduce Reps/Loading
• Double Dumbbell Power Snatch
• Double Dumbbell Burpee Deadlift
• Alternating Single-Arm Devil Press
• Alternating Dumbbell Snatch
• Kettlebell Swings, 53 / 35 lb
• Burpee To Target
• Barbell Clean & Jerk, 105 / 75 lb

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[TEAMS OF 2 VERSION]:
30:00 AMRAP:

You Go, I Go - Alternate Full Rounds:
10/8 Calorie Row
7 Box Jumps (20″/16″)
7 Dumbbell Goblet Squats, 35 / 25 lb
3 Devil Press, 35 / 25 lb

Score: Total Rounds + Reps

• Notes: One partner works at a time, completing one full round before switching. Choose weights/reps/variations you can complete quickly and unbroken each round.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 20-25 Rounds

2 Rounds:
1:00 Easy Row
4 Box Step-ups
5 Squat Jumps
5 Burpees

2 Rounds at Workout Weight:
200m Row
5 Box Jumps
5 Dumbbell Goblet Squats
3 Devil Press