12-10-8-6-4-2
Devils clean - @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
Double DB squats
Double DB push press
TC: 11
"For Time – The Devil’s Pyramid"
This descending ladder WOD is a classic dumbbell triplet designed to challenge your grip, legs, and shoulders all at once.
Devil's Clean @2x10/15 (Intermediate: 2x12.5/17.5 | RX: 2x15/20 kg)
Double Dumbbell Squats
Double Dumbbell Push Press
Time Cap: 11 minutes
This is a gritty sprint where fast transitions and smart pacing on the devil's cleans will make or break you. The weight stays the same, but the fatigue builds fast — manage your breaks to keep moving.
assault bike workout, bike erg workout, Box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout
For time
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout
For time
100 Single unders/double unders
100 Front squat
100 DB snatch
EMOM (including 00:00) 4 Burpees Over Dumbbell
knees to elbows workout, running workout, toes to bar workout, wall ball workout
For time
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
