In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
3 ring muscle-ups
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post rounds and reps to comments.
Scaling:
Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.
Intermediate option:
In 4 minutes, complete:
3 devils presses
9/12 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
3 strict pull-ups
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 25-lb dumbbells
♂ 45-lb dumbbells
Beginner option:
In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses
In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Coaching cues:
As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.
Resources:
CAP Demo: The Devils Press
Rogue Echo Bike
The Kipping Muscle-Up
The Push-Up
The Air Squat
The Strict Pull-Up
The Ring Row
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Comments on 240921
54 Comments
M/55 👨🏻🦳
Intermediate
15+23+15+15+15 =83
Used 35lb dumbbells and did 12cals
4 rounds and 1 bmu
3 rounds and 3 bmu
3 rounds and 3 bmu
3 rounds
3 rounds
M56/150
3 weeks behind..
5 x 4:00 RDS of;
3 DP 2x35# DB's
12 cal. row
3 DP
Max RDs/reps of;
3 strict pull ups
5 pushups
7 squats
RDS: 4-4-4-3+3, 3+1
Reps: 274
Rx 15 rounds + 8 reps
That was a fun and entertaining workout!
Intermediate, 25# dbs, subbed 100m for bike & 3 dips for push-ups
15 1/3 rounds
Row 15cal
.
4R,4R,3R,3R,2R+5
Toal. 16R+5
12 Echo-bike calories
3ctb+dips
5 push-ups
7 air squats
10rds
M/38/6’/175#
Modified 3 ring muscle-up to 1 strict ring muscle-up and C2 bike.
19 rounds
Deo gratias
Intermediate
(35lb DBs)
Intermediate, but with 7 cals on the bike. Did things out of order a couple times - kind of complicated workout for a 5am brain.
15 rounds, 10 reps
In 4 minutes, complete:
3 burpees box jump over (24”)
12/15 Echo-bike calories
3 burpees box jump over (24”)
In remaining time, complete as many rounds and reps as possible of:
1 strict L-sit ring MU from the ground
5 push-ups
7 air squats
could not do the devil press due to tennis elbow pain.
could not do full MU due to space
19 round + 6 reps
Scale:
devil presses with 2x25lb dumbbells
15 calorie row
all strict pull-ups / push-ups / squats (arms crossed)
18 rounds + 3 pull-ups + 2 push-ups = 270 reps + 30 DPs + 75 cal = 375 total reps
M/54/70”/165
40# DB’s
Bar Muscle Ups
10 + 2 Bar MU
15 cal were on the rower
M-43/178/77kg:
RX version total 6round+4 reps.
scaled:
Rx (Bar MU)
11rds +2
167 reps
Swapped the ring MU for strict pull ups. The Rest was RXd.
12 +5
~Rx
Unsure of the calories on my air bike so I did 1/3 as usual. Then had to pause to run outside
3 rounds even
I didn't read all the way through, that was one round 🤦🏻♂️
Thats about right. The air bike is somewhere between 1/4 and 1/3 calories depending how hard you ride. I've tested it against calories and watts
https://youtu.be/HZV5i6lJivU
My Training on Saturday afternoon, September 21.
In 4 minutes, complete:
3 Devils presses 40 lb
1 minute Run
3 Devils Presses
In remaining time, complete as many rounds and reps as possible of:
3 Strict Pullups
5 Pushups
7 Air Squats
I completed 13 Rounds.
6'-1"/195/33
Rx w/ bar MUs
3rnd+1 rep,
2+2,
2,
2+1,
2+2
Subbed 15 rower cals and Bar MUs (no Echo bike or rings) All else as programmed:
15 rds + 1 BMU
Great job my man!
Awesome work!
Damn, awesome
Devil’s presses look sketch to me. Hard to put the back into proper position before a half press/half snatch to overhead. Given my injury-prone back, I opted out.
Back squats 5-5-5-5-6
165-185-185-190-165#
Messed around with some light shoulder presses b/c I felt lazy.
Solid decision Jim! Devil presses were a bit wonky the first time I did them, but since I just don’t cycle burps that fast I seem to be able to get through them at a steady pace while keeping a neutral back.
Still got something in though! Good to not F with the back!
Rxd
6+1 mu
Intermediate'ish. Subbed 15 cal row for echo bike, and used 35's
Either 20rds+3+5 or 21rds+3+5 (Couldn't remember if it was 16+3 or 17+3 at the end of the 4th cycle)
Only bike I have at home is a road bike and 35's are the heaviest DBs I have. Left the C2 on drag 6, and had just shy of 2:30 to spare after each buy-in. I want to echo Favo's sentiment about this week's programming Kristi and Patrick!
That’s a lot bro!
Rx’ed: male 180lbs
8x cycle total through additional ring, muscle, abs, push-ups, air squats.
Did not rest last minute to try to catch the total eight sets. Time total was 20 minutes into 15 seconds.
thank you for the inspiration coach and everyone else
On Rx workout
5 cycles of 4 minutes x 1 Rest
4 Rounds + 1 Ring Muscle Up
In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses
In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
25- lb dumbbe
buy in each cycle for 5 cycles
Cycle 1- 1 rds plus 8 reps
Cycle 2- 2 rds
Cycle 3 - 2 rds 3 reps
Cycle 4 - 3 rds
Cycles 5- 2 rds 12 reps
Schwinn Air-Dyne for Echo Bike
Beginner, but w/12 calorie row(no bike)
16 rounds
The WOD wherein you remember your brain is an important "muscle" too!
Every workout this week, I torched calories, increased endurance, met challenges outside my comfort zone & grew stronger.
Thanks for gracing us with some outstanding programming,Kristi and Patrick O’Connell!!
Oh, actually I did 3 DPs each time so beginner + plus a little extra devil
Well done Favo!
A successful workout week. Bravo!
Hell yeah, got quite mental! Good job Favo
16 rds @ #50 and jumping ring MU
Great work!
m/39/241
20rds + 4 (intermediate, 15 calls on hotel bike)
Nice job!
9 rounds
This workout is really complicated and it's unclear how to score.
xD
Globo wod: if you are using an Assault bike, Xebex bike or aerodyne do 14/17 calories. Devil presses as Rxed. If rings arent available sub 4 bar muscleups or 4 strict pullups and 4 weighted bar/TRX dips. All other movements as Rxed. Currently at Wodapalooza Socal thus why I missed yesterday.