Competition Corner

#2 - The Devil’s Angels!

WORKOUT #2 - 8min
The Devil’s Angels!
EMOM 1 Sync Sandbag to Shoulder
For remainder of time complete:
Odd: 40 Devil Press
Even: 60 Toes to Bar
- - - - - - - - - - - - - - -
SCORE is Total Reps completed
DB: (30/22.5)|(22.5/15)|(15/10kg)
NOTES:
Athletes will begin at the start line under the ropes. Both Athletes will then run out and perform a sync Sandbag to shoulder. For the “sync” to count, both athletes need to have the sandbag locked out shoulder position at the same time (Novice will do 3 slamball to locked out overhead). For the remainder of the minute, athletes will work one at a time to chip away at the Devil’s Press Reps. One athlete will work, while the other athlete waits at the sandbag. Upon completion of the minute, both athletes will again perform the sync sandbag / slamball before resuming the same, this time chipping away at their Toes to Bar reps. Athletes will continue in this fashion (Devil’s press every odd minute and Toes to Bar every even minute) until all reps are complete. Once the team completes all reps of one movement, they will continue on the other movement every minute.
MOVEMENT STANDARDS:
- Sandbag To Shoulders: The Athlete will grip the sandbag and lift it up off the floor to rest on top of the shoulder while at full extension (shoulders, hips and knees in alignment) before bringing it back down to the ground.
- Slamball to OH: The athlete will pick up the slamball and lift it overhead. To complete the lift, the slamball must be centered overhead, with arms straight and locked out over the feet with the hips and knees fully extended.
- Alt Devil Press: Normally performed with two dumbbells, this workout will feature only one DB to complete the movement, alternating arms each rep. It is a combination of a dumbbell burpee and a dumbbell snatch. Athletes will start by performing a burpee with one hand on the DB and the other on the floor - chest making contact with the floor. Athlete will either jump or step in, and will then snatch or swing the dumbbell from the floor to locked out overhead with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. The athlete may NOT pause at or touch the shoulders and press the dumbbells.
- TTB Variants: All variants must begin with the arms and hips fully extended at the bottom and the feet must be brought back to behind the frontal plane (feet under hands, not out front).
- For TTB, both feet must physically touch the bar for rep to count.
- For Alt TTB, only one foot is required to touch the bar per rep, but feet must alternate each rep.
- For Leg Raise, the level of the feet must be clearly seen to have passed the hip crease height.
- For Knee raises, the knees must be clearly seen to have passed the hip crease height.