Understand the task
Repeat nine devil presses, 20 alternating dumbbell lunges, nine dumbbell push presses and 20 sit-ups. The dumbbell figures refer to each dumbbell.
Pacing and setup
Choose a load that suits the devil press as well as the overhead work. Practise the transition from the floor and use consistent alternating-lunge counting.
Score your session
Record complete rounds and the extra repetitions from the unfinished round when the clock ends. Use the same movement standards throughout. Keep a written round count so fatigue does not change the sequence.
Prepare and adapt
Warm up progressively, then rehearse the listed movements and transitions with lighter loads or easier variations. Choose scaling before the clock starts: adjust load, repetitions, distance or movement difficulty to create a task you can complete with control. These adaptations change the prescription, so record them beside your score.
For a useful retest, repeat the same equipment, distances, loads and movement standards. A result from a scaled version is a training record in its own right; it is not directly interchangeable with the full prescribed task.
Explore further
September workout selection · Rx and scaled workouts · Find another WOD
