In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
3 ring muscle-ups
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post rounds and reps to comments.
Scaling:
Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.
Intermediate option / In 4 minutes, complete:
3 devils presses
9/12 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
3 strict pull-ups
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 25-lb dumbbells
♂ 45-lb dumbbells
Beginner option / In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses
In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Coaching cues:
As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.