Name: Playbook - Sarah Herse - AMRAP with devils press
Uploaded: 2024-03-20T21:08:54.946Z
Duration: 15 min
Description: AMRAP with devils press

This one! Makes me remember how much I dislike running! But I realize how good it is to do it and realize just how bad my cardiovascular capacity is!

Jessi

This AMRAP is meant to smoke those shoulders! Pick weight & push-up variation that will challenge you!

12 min AMRAP (As many rounds/reps as possible!)
Devils Presses x 6 reps
Handstand Pushups (or pike/regular push-ups) x 12 reps
Run (or row) x 200 meters
Choose a moderate/heavy weight on the DB's, women try for 15-35# DB's, men try for 25-50#

12 min AMRAP (As many rounds/reps as possible!)
Devils Presses x 6 reps
Handstand Pushups (or pike/regular push-ups) x 12 reps
Run (or row) x 200 meters
Choose a moderate/heavy weight on the DB's, women try for 15-35# DB's, men try for 25-50#

Continue to work through these three movements for 12 minutes.

- Let the dumbbells hang next to the body
- Hip hinge
- Lower the weights to the ground (preferably inline with shoulders)
- Lower the body to the ground
- Perform a semi-explosive triceps push-up
- Follow through and kick the legs in (underneath)
- Contract the gluteus maximus for a static hip hinge
- Firm abs
- Pull the dumbbells all the way back between the legs
- Contract the gluteus maximus and hamstrings to pull the pelvis up
- Keep the spine rigid
- Follow through while swing snatching the dumbbells overhead
- Stand up straight and achieve a proper overhead lockout
- Lower dumbbells to hanging next to the body
- Repeat

Devil's press

Sub with pike or regular push-ups if needed!
- Set up about a foot away from the wall in your tripod position. 
- Bring your knees to your elbows and establish a flat back. 
- Keep your head neutral and look up towards the ceiling (keep your gaze here as you complete your HSPU). 
- Explosively drive your hips up as you simultaneously push into a handstand. 
- While exploding your hips up, drive your head thru to ensure a full lockout. 
- Keep your belly and butt tight from start to finish.

Handstand push-up

Devils Press, Handstand Pushups and Running

AMRAP with devils press

Marina Wells

Korie Milan

Trying to get back into it. This was a killer. Thanks!

Mike Wambach

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Amazing! Workout! Thank you Sarah. 🙏🏻

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

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My driveway WOD 🥵 (one DB & body weight)

Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Carmen

Wow! Definitely a summer body right there. 😂😂😂

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Rose 

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20 Min Home Booty Builder (body weight & mini band only!)

GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

AMRAP with devils press

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