Workout:
DEUS
INTENSITY
APPROX. WORKOUT DURATION
Average rating:
Level:
Resistance:
Overall intensity:
Approx. workout duration:
Approx. total working time:
Overall benefits:
Targets body parts:
Facebook:
Private Group (members only)
This workout is about short tasks, heavy weight, explosive movements, and plenty of rest in between. The working time is reduced as the tasks increase, this allows for giving everything you have in that tank each time. The workout ends with a bang of single kettlebell work and one exercise.
Programming
Recommended weight 40 to 50% of your 1RM
Drop in weight and increase is allowed during tasks.
Picking the right kettlebell weight? Calculate your 1RM.
Scoring
Tasks 1, 2, 3, and 4: Total rounds of the combo multiplied by weight
Task 5: Total reps times weight
Record your scoring for this workout.. See your scoring. How do you score kettlebell workouts?
Feedback
Enjoyed the workout? Let us know in the comments below or on social media. You can also include your scoring, and submit your heart rate graphs.
Copyright
For full copyright details on the publicly listed workouts, please see here.
Questions or Interaction
Do you have questions about the workout/exercises? As a platinum member, you get access to our coaches in a private group, but you can also join our public group in which the whole community can respond (36,894+ members).
Scaling
To scale this workout, work with one kettlebell instead of two.
Scale the exercises by changing the half snatch into a clean and push press, and the dead snatch into a dead clean and push press.
How do you scale kettlebell workouts?
Prep Work
How do you prepare for a workout?
Video(s):
- Watch on Facebook
- Watch on Facebook
- Watch on Facebook
- Watch on Facebook
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DEUS Alternatives and Progressions
Watch on Facebook - Watch on Facebook
- Watch on Facebook
- Watch on Facebook
- Watch on Facebook
Any videos with the lock icon are member only. Members can also record their scoring and keep track of progression and calories burned.
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Warm-up
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Part 1
Stay down on the CrossFit burpee and move into the upward and downward dog and then come up.
Exercise(s) to perform:
- 4 × Jumping Jack
- 2 × Bodyweight Wide Squat
- 1 × CrossFit Burpee
- 1 × Upward Dog
- 1 × Downward Dog
Work
For a duration of: 4 minutes
Moderate intensity; State: Steady
Explained in Layman’s Terms
This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 4 minutes.
You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
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Part 2 Joint Work
2 × scarecrow
2 × alternating thoracic rotation
2 × alternating hip circle
Work
For a duration of: 2 minutes
Light to moderate intensity; State: Steady
Explained in Layman’s Terms
This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 2 minutes.
You should perform the exercises at a perceived intensity that feels Light to moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
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Workout
You can perform your own selection of active-recovery. Check the follow-along video to see what we did for our active recovery.
To receive coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private group. There is a full-length follow-along workout video available for members.
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Task 1
Exercise(s) to perform:
AMRAP
For a duration of: 3 minutes
Very vigorous intensity; State: Steady
Scoring for this task: Rounds × Weight
Record your scoring for this task.Explained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 3 minutes. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.
One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.
You should perform the exercises at a perceived intensity that feels Very vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
This task is scored, and you calculate it as Rounds × Weight for this task.
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Recovery Block
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Task 2
Exercise(s) to perform:
AMRAP
For a duration of: 2 minutes 30 seconds
Very vigorous intensity; State: Steady
Scoring for this task: Rounds × Weight
Record your scoring for this task.Explained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 2 minutes 30 seconds. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.
One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.
You should perform the exercises at a perceived intensity that feels Very vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
This task is scored, and you calculate it as Rounds × Weight for this task.
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Recovery Block
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Task 3
Exercise(s) to perform:
AMRAP
For a duration of: 2 minutes
Very vigorous intensity; State: Steady
Scoring for this task: Rounds × Weight
Record your scoring for this task.Explained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 2 minutes. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.
One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.
You should perform the exercises at a perceived intensity that feels Very vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
This task is scored, and you calculate it as Rounds × Weight for this task.
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Recovery Block
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Task 4
Exercise(s) to perform:
AMRAP
For a duration of: 1 minute 30 seconds
Very vigorous intensity; State: Steady
Scoring for this task: Rounds × Weight
Record your scoring for this task.Explained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 1 minute 30 seconds. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.
One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.
You should perform the exercises at a perceived intensity that feels Very vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
This task is scored, and you calculate it as Rounds × Weight for this task.
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Recovery Block
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Task 5
Exercise(s) to perform:
AMRAP
For a duration of: 6 minutes
Vigorous intensity; State: Steady
Scoring for this task: Reps × Weight
Record your scoring for this task.Explained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 6 minutes. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.
One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.
You should perform the exercises at a perceived intensity that feels Vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
This task is scored, and you calculate it as Reps × Weight for this task.
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Your Scoring
Record your scoring for this workout.
You can edit and delete existing scorings here.
Public Scoring
- March 15, 2023 josecanpe: DEUS — Task 5
- March 15, 2023 josecanpe: DEUS — Task 4
- March 15, 2023 josecanpe: DEUS — Task 3
- March 15, 2023 josecanpe: DEUS — Task 2
- March 15, 2023 josecanpe: DEUS — Task 1
- February 6, 2023 Saul Melman: Dieus – scoring and notes
- January 24, 2023 anand.randy: DEUS — Task 5
- January 24, 2023 anand.randy: DEUS — Task 4
- January 24, 2023 anand.randy: DEUS — Task 3
- January 24, 2023 anand.randy: DEUS — Task 2
Record your scoring for this workout.
Workout Scoring
If a workout is scored, click the icon at the bottom of the workout if there is one. If a task (part of the workout) has a scoring, click the link from there and record against each task. If neither of the two is present click on the Record your scoring for this workout link under the Your Scoring heading. You can edit your scorings here.
