8 Rounds for Time
8 Devil Lunges
16 Box Jump Overs
Goal: 16 – 20 Min
Score: Total Time
You’re looking at 2-2.30 minute rounds. It’s a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch your breath.
For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and stand up with the dumbbells so they are by your sides.
Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
So 1 rep = DB burpee + lunge right leg + lunge left leg.
You do not snatch the dumbbells overhead for the devil lunge, dumbbells stay in a farmer carry position at your sides.
If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted. A no push up or elevated target burpee is always a great option.
For the box jump overs you’ll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!
You may also choose to jump entirely over something.
If you are unable to jump at this time – even if you go way low – you may sub step up and overs. We prefer you to jump if possible!
COMMENT BELOW WITH YOUR TOTAL TIME, MOVEMENT VARIATIONS AND WEIGHT USED, IF ANY.
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Alternating Unweighted Lunges
8 Jump Overs / Plate Hops / or KB Swings
Goal: 8 Rounds+
Score: Total Number of Completed Rounds + any Additional Reps
For the burpees you may do regular, no push up burpees, or even an elevated burpee!
The lunges are unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close) to the ground of padded target. Keep the chest up and drive through the heel to stand completely between reps. You can even use a little bench, box or wall for assistance.
If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight) – or alternating step ups.
For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can hop or side skip over a line, you can also sub a little skip over the dumbbell or kb.
If you are performing the plate jump you will jump with two feet onto the plate – make sure you get your whole foot on the plate. Then step down. You can even sub a little skip if you want.
If you are not able to jump the sub today is a KB swing. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
COMMENT BELOW WITH THE TOTAL NUMBER OF ROUNDS PLUS ADDITIONAL REPS COMPLETED AND ANY MOVEMENT VARIATIONS YOU USED.