Daily WOD

Daily Challenge

Friday, October 30, 2026

For: Beginner

Level: Easy

Build the base. Lighter loads and beginner-friendly movements, same workout feel. Move well and finish strong.

Hell Bent Lite

For Time

5 Rounds for Time:5 Devil Presses (15/10 lb)200 m Run Devil presses use two dumbbells.

Cap 12:00

Stimulus: Steady threshold effort, 7:30-9:00 at Rx. The 1,000 m of running is the bulk of it. Don't sprint the early 200s or the press sets will spike your heart rate and the later runs will fall apart.
Muscles: Chest, triceps and shoulders on the burpee and overhead swing, then glutes, hamstrings and quads on the hip drive and run. No rest between, so the engine and the shoulders tire before the legs do.
Strategy: Do each set of 5 presses unbroken and smooth. Run hard but controlled, about 0:55-1:10 per 200 m, with every split within 5 s of the others. Rounds 1-2 should feel easy. Push on the last run.
Scaling: Stay in 8-11 min. Use lighter dumbbells or step-back burpees, keeping 5 reps. Replace each 200 m run with a 250 m row, 500 m bike erg or 10/8 calories on a rower or bike.

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Full Program

4-Block Session