A:
12/15 cal row
8 Double DB devils clean - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
ME Rope climbs
B:
12/15 cal row
8 Double DB devils clusters - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
ME Knee raises/knees to elbows/T2B
"4 Rounds – Devils, Rows, and Climbs"
This 18-minute alternating interval WOD blends row sprints, dumbbell cycling, and gymnastics skill work into a brutal but balanced format. You’ll rotate between two different 3-minute AMRAPs, resting 2 minutes between each.
Your score is total rope climbs + K2E/T2B across all rounds.
The row & DB work is the buy-in — make the most of what time you have left for the gymnastics.
bike erg workout, front rack lunge workout, Power Snatch workout, rower workout
90 ON/90 OFF x 6
A: 24 FR. Lunges
ME cal bike
B: 14 Power Snatch
ME cal row
air squat workout, bike erg workout, Deadlift workout, interval crossfit workout, ski erg workout
1 ON/1 OFF
6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: Max Deadlifts in remaining time - @35/50 Intermediate: @45/60 RX: @60/80
Complete 60 total deadlifts
3 min pause
1 ON/1 OFF
8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: Max Air Squats in remaining time
Complete 100 Air Squats
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
bar facing burpee workout, barbell complex crossfit, Deadlift workout, front squat workout, Hang Power Clean workout, power clean workout, shoulder to overhead workout
30 ON/30 OFF
15 Deadlift
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees
2 min pause
For time
10 Deadlift
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees
air squat workout, Burpee workout, Devils press workout, Row workout, V-ups workout
3 min ON/1 min OFF x 3
Round 1:
12/15 cal row
8 Double DB devils press
ME (max effort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press
ME (max effort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press
ME (max effort) Burpees
