The Devil in Disguise

December 17, 2022

6

-

8

minutes warming up

16

-

20

minutes working out

This workout is very very sneaky...The one minute intervals are meant to be done fast and unbroken! Don't stop and earn that rest! THEN after 2 rounds of the intervals, you're goal is to get the Devil's Presses done as fast as possible - which may be challenging after those intervals, but that's the point! 😀

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

1-min. Max rep Kick-backs
1-min. Rest
1-min. Max Rep Push-ups
1-min. Rest
1-min. Max Rep Double-arm Swings
1-min. Rest
2x
Then,
30 Devil's Presses for Time

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Kick-backs
🤰 perform to an elevated surface.

Push-ups
Options: perform on toes or knees.
🤰 perform Elevated Push-up

Double-arm Swings
💪 perform Russian Swings
🤰 perform Good-mornings
Equipment: one weight in each hand like dumbbells, kettlebells, or bottles of water

Devil’s Press
Options: perform with one weight in each hand with chest doing the Burpee between the weights (like dumbbells) OR with one larger weight held between both hands, chest burping onto the object (like a backpack)
💪 perform 20-reps OR omit the Burpee from the Devil’s Press and perform a Kick-back instead
🤰 perform 20 Elevated Burpees + 20 Weighted Swings (overhead).
Equipment: dumbbells, kettlebells, backpack, jugs of water

Have a question? Chat with your coach.

Get Ready

✅ Weight for Double-arm Swings and Devil's Presses

Warm-up

Single-arm Complex
10-8-6-3-2
Suitcase Deadlifts, Right side
Single-arm Clean, Right side
Single-arm Press, Right side
Repeat on Left

10 Speed-skaters to Target, total, after each round.

*Option to increase load each round.

Then,
30-sec. Alternating Figure 4 Stretch
15-sec. Swimmer's Stretch
2 Sets

See warm-up details
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The Devil in Disguise

December 17, 2022

6

-

8

minutes warming up

16

-

20

minutes working out

This workout is very very sneaky...The one minute intervals are meant to be done fast and unbroken! Don't stop and earn that rest! THEN after 2 rounds of the intervals, you're goal is to get the Devil's Presses done as fast as possible - which may be challenging after those intervals, but that's the point! 😀

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2022-12-17 The Devil in Disguise by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Devil's Presses
Devil's Presses

Burpee Family

Push-ups
Push-ups

Pushing Movements

Double-arm Swings
Double-arm Swings

Dynamic Hip Movements