0-10 min. 5 ROUNDS
6 devil press
12 russian twists with DB (L+R=1)
10-20 min. 4 ROUNDS
10 renegade rows (each arm)
20 DB deadlifts
60 double unders
20-25 min. CASH OUT!
5 MINUTE AMRAP
max DB sit ups
*holding DB over head
With a running clock, as fast as possible perform
Score is the time on the clock when the final Burpee is completed. Tips and Strategy The athlete should establish a rep scheme that’s manageable for their current fitness level—and fight hard to stick with it. Rest breaks should be brief.
The load for the Deadlifts should feel moderate—not too heavy, not too light. The pace should be strong, and rest should be minimal. A great goal for this workout is sub 20 minutes.
Scaling Options Scale the load and/or the volume of “Donny” to prioritize a strong pace and minimal rest. If the athlete has to break the deadlifts up into more than 4 sets, they should reduce the weight.
If the athlete thinks that the WOD will take longer than 30 minutes, they should scale the volume (fewer repetitions).
Beginner 12-9-6-6-9-12 Reps, For Time Deadlifts (135/95 lb) Burpees