Warm-Up: (10 minutes)
10:00 : For Quality
10/8 Calorie Echo Bike, Building Pace Each round
8 Slow Bootstrap Squats
6/6 Dumbbell Windmill
10 Ring V-Outs
8-10 Ring Push-Ups (Elevated and Progressively increasing depth)
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Specific Barbell Prep (5 minutes)
Take 5 minutes to go through bracing and benching technique, while building loads to working weights
Bench Press
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
Extra Instructions / Coaches Notes
Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.
Specific Workout Prep
Go over the Single Arm Devil’s Press touching on mechanics and tackling 2 sets of 4 reps, dialing in the right working load for the day.
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Then hit
4 Alternating Single Arm Devils Press
8 Air Squats
10 second BIke @ Moderate Effort, Followed by 10 second Bike @ Hard Effort
For Calories
15:00 EMOM
Minute 1 – Single Arm Devil’s Press
Minute 2 – Air Squats
Minute 3 – Max Calorie Echo Bike
Dumbbells: 50/35lbs (22.5/15kg)
Level 2:
Dumbbells: 35/25lb, 15/12kg
Level 1:
Dumbbells: 25/15lb, 12/7kg
Goals / Stimulus / Objectives
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.
Primary Objective: Sustain consistent effort across all 15 minutes.
Secondary Objective: Have your last round be the round with the most total reps achieved.
Stimulus:
Full-body muscular endurance & aerobic power.
Grip, shoulders, and legs under fatigue before max-effort bike sprints.
Steady-state strength endurance → sprint power output.
RPE (Rate of Perceived Exertion):
7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.
Workout Strategy
Pacing Plan:
Minute 1 – Single-Arm Devil’s Press
Goal: 8-12 Reps
Control the burpee-to-swing transition to avoid excessive lower back fatigue.
Breathe intentionally—don’t spike HR too early.
Minute 2 – Air Squats
Goal: Keep moving fluidly but avoid unnecessary fatigue.
Pace at a rate of about 30 Squats for each minute
Focus on your breath and conserving enough energy to hit the bike effectively.
Minute 3 – Max Calorie Echo Bike
Goal: Controlled sprint—85-90% effort each round.
Drive through legs first, using arms as secondary movers.
Push the first 5-10 seconds and settle into a good strong pace before starting to chill a bit heading into the final 5-10 seconds before the next round.
Potential Pitfalls:
Blowing Out Early – Don’t over-send the first round—consistency over survival mode.
Devil’s Press – Keep the dumbbell path efficient and minimize extra movement.
Squats – Too slow = wasted time. Too fast = wrecked legs. Find the middle ground.
Echo Bike – Stay aggressive each round but don’t die too soon—you need to push in rounds 4-5.