Warm-Up
General (6:00): 2 Rounds with a partner: 200 m Easy Run (partner shadow game: the leader changes pace every 20 seconds, the follower mirrors) 10 Air Squats 10 Inchworms with a Push-Up 10 Glute Bridges 10 Hollow Rocks Specific (11:00): 2 Rounds with light dumbbells (15/10 lb): 5 Dumbbell Deadlifts 5 Hang Dumbbell Snatches per arm 5 Burpees over the dumbbells, no snatch Build to workout weight (Devil Presses): 3 at 20/15 lb, 3 at 30/20 lb, 3 at 40/30 lb Then 2 Rounds at workout pace (rest 60 seconds between rounds): 5 Devil Presses (40/30 lb) 100 m Run Self-check: if you can do 5 unbroken Devil Presses at 40/30 lb with a smooth snatch (no pausing on the floor, no swinging the dumbbells out wide) and still run the 100 m at a pace you could repeat five times, do Rx. If the snatch turns into a grind by rep 4-5 or your run falls apart, drop to lighter dumbbells.
Coach's note: Primes the hamstrings, glutes and shoulders for the 50 total devil presses, and the legs for the five 200 m runs that follow each set. If the 40/30 lb round felt smooth and your 100 m run still felt quick, go Rx; if the snatch got messy, scale the load so you can keep moving.
Hell Bent Plus
5 Rounds for Time:10 Devil Presses (40/30 lb)200 m Run Devil presses use two dumbbells.
Coach's note
- Stimulus
- Threshold effort, about 8:30-10:00 total. Aim for even rounds of roughly 1:40-2:00. Don't sprint the first runs or the devil presses will force long rests.
- Muscles
- Chest, triceps and shoulders on the push-up and press, hips and glutes on the swing, grip throughout, then quads and calves on the run. Shoulders and hips get no real recovery between rounds.
- Strategy
- Do devil presses as 5-5 with a quick breath in the middle, every round. Run about 85%, hard but controlled. Hold the same round time through round 4 and push only the last run.
- Scaling
- Aim for 9-11 minutes. Keep 10 reps but drop to 25/15 lb dumbbells. If you can't run, row 250 m per round. Choose the load you can do in 2 sets of 5.
Cool-Down
3:00 Easy Walk or Bike Log your score. Then: 1:00 Doorway Chest Stretch (each side) 1:00 Lat Stretch on the Rig (each side) 1:00 Couch Stretch (each side) 1:00 Seated Hamstring Stretch (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose
Coach's note: Devil presses loaded your chest, triceps, shoulders and grip, so the doorway chest stretch, lat stretch and forearm smash target those. The hamstrings and hip flexors worked through every deadlift, burpee stand-up and run, and the hamstring and couch stretches address them.
Share this session
https://fitclash.app/s/6Dlv8mm4A5