sySTM Fitness WOD: 7.17.24
“Running with the Devil” is an individual workout for time, designed to challenge your cardiovascular endurance, muscular strength, and mental grit. This workout features descending running distances combined with ascending repetitions of alternating dumbbell reverse lunges and dumbbell devil's presses. Push yourself through the burn and fight those inner demons! Expect a mix of high-intensity cardio and strength movements that will test your limits.
Equipment Needed: Dumbbells (30/20#)
For Time:
1000m Run
10x Alternating DB Reverse Lunges (30/20#)
10x Dumbbell Devil's Press (30/20#)
800m Run
20x Alternating DB Reverse Lunges (30/20#)
20x Dumbbell Devil's Press (30/20#)
600m Run
30x Alternating DB Reverse Lunges (30/20#)
30x Dumbbell Devil's Press (30/20#)
400m Run
40x Alternating DB Reverse Lunges (30/20#)
40x Dumbbell Devil's Press (30/20#)
200m Run
50x Alternating DB Reverse Lunges (30/20#)
50x Dumbbell Devil's Press (30/20#)
Score: Time to Complete
Performance Goals:
Beginner: 29 minutes
Intermediate: 26 minutes
Advanced: 23 minutes
Elite: 20 minutes
Pacing Tips:
Runs: Maintain a steady, moderate pace. Aim to finish each run segment with enough energy left to tackle the lunges and devil's presses efficiently. The runs are not sprints but should be fast enough to keep your heart rate elevated.
Alternating DB Reverse Lunges: Focus on smooth, controlled movements. Avoid rushing through the reps to maintain balance and form. Use this exercise as an opportunity to regulate your breathing and prepare for the devil's presses.
Dumbbell Devil's Press: This is the most demanding part of the workout. Consider breaking the reps into smaller sets with short, strategic breaks (e.g., sets of 5 or 10). Avoid redlining early on; keep a consistent pace and focus on form.
Strategy:
Early Stages: Use the longer runs (1000m and 800m) to manage your heart rate and settle into a rhythm. These runs can serve as a recovery phase to prepare you for the increasing reps of lunges and devil's presses.
Mid to Late Stages: As the run distances decrease (600m to 200m) and the reps increase, start pushing the pace on your runs. Transition smoothly into the exercises, focusing on maintaining a steady state to avoid burnout.
Buckle Up: Expect your heart rate to stay high throughout, especially during the runs and devil's presses. Your lungs will be working hard to keep up with the cardiovascular demand. Your legs and shoulders will feel the burn from the lunges and devil's presses. The combination of these two movements will challenge your endurance and muscle stamina. Anticipate a lot of sweat as this workout combines high-intensity cardio with strength movements.
Coach’s Notes:
Running: Control your breathing and stride. The more relaxed and efficient you are on the run, the easier your transition into the lunges will be.
Alternating DB Reverse Lunges: Ensure the back knee touches the ground to complete each rep. Keep your core engaged and maintain good posture.
Dumbbell Devil's Press: Drive hard through the hip hinge to lift the dumbbells from the floor and press overhead in one fluid motion. Keep your core engaged to prevent low back injuries. Focus on a powerful yet controlled movement.
Transitions: Move quickly between exercises but take a few deep breaths if needed to reset your focus. Efficient transitions can save valuable time without burning you out.
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