Workout of the Day
with a clock set for 25 minutes

Every 5 minutes for 5 rounds
for time
400m run
15 alternating devil press
record the time of each attempt and rest until the 5 minute mark

All you need for today’s workout is one dumbbell. It may look simple on paper but making sure you choose an appropriate weight today will be important. For five rounds you will have five minutes to complete a 400m run and 15 alternating devil press. The run should take anywhere from 1:30-2:30 which leaves you a few minutes to work through the devil press. In order to hold a pace that is repeatable you’ll want to make sure you have time to recover in every round. Your rounds can be scaled by cutting the run down to 200 or 300 meters or decreasing the devil press reps. Make a plan BEFORE the workout starts that will allow you 45 seconds to one minute of recovery in each round. Your score for today will be five different times. Try to push the pace and go faster than you might otherwise if you didn’t some rest before each round.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a weight you can definitely do this workout with regular burpees. If you don’t have a place to run you could replace it with 20 broad jumps, 25 box jumps, 30 air squats or a distance on a bike or rower that would take about two minutes. The objective today is to push the pace on each round and then use any extra time in the 5 minutes to recover before your next round starts. Your score for today will be the time of each round so you will have five different times at the end of the twenty five minutes.