October 30, 2026
Daily Session — October 30, 2026
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Warm-Up
General (7:00): 2 Rounds: 200 m Easy Run 10 Air Squats 10 Good Mornings (bodyweight) 10 Push-Ups 10 Hollow Rocks 5 Inchworms Specific (11:00): 2 Rounds: 5 Burpees (no weight, step back if needed, focus on a tall hip extension at the top) 8 Dumbbell Deadlifts (light) 5 Hang Dumbbell Snatches per arm (light) Build to workout weight with Devil Presses (two dumbbells): 3 at light weight (~10-15 lb each), 3 at ~75% of workout weight, 3 at workout weight Partner Challenge, 2 Rounds at workout pace (switch roles each round): Partner A: 4 Devil Presses at workout weight Partner B: 100 m Run out and back, then cheer on A Switch Self-check: if you can do 4 Devil Presses at Rx weight with smooth swings, dumbbells locked out overhead, and still run 100 m with controlled breathing, do Rx. If you have to pause mid-set or the dumbbells won't lock out, drop to the scaled version.
Coach's note: Primes the hips and hamstrings for the Devil Press swing, the shoulders and triceps for the push-up and overhead lockout, and the legs for the 200 m runs. If you stayed smooth for 4 Rx Devil Presses and could still run 100 m, go Rx; you should finish warm and breathing hard, not gassed.
Hell Bent
5 Rounds for Time:8 Devil Presses (35/25 lb)200 m Run Devil presses use two dumbbells.
Coach's note
- Stimulus
- Steady threshold effort, about 8-9 min Rx, well under the 12:00 cap. Hard but repeatable every round. Don't sprint round 1 or your breathing will be gone by round 3.
- Muscles
- Devil presses hit chest, triceps, shoulders, hips and grip. The run hits quads and calves. Shoulders and breathing get no real break all workout.
- Strategy
- Devil presses 4-4 with one breath between sets. Run at 80-85%, about 55-60 s per 200 m. Aim for 1:30-1:45 per round and keep rounds within 5 s of each other.
- Scaling
- Aim for 6:30-8:00. Use 6 reps at 20/10 lb and keep the 200 m run. If burpees are the issue, step back instead of jumping. If running is, use a 250 m row per round.
Cool-Down
3:00 Easy Walk or Light Jog Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Seated Hamstring Stretch (each side) 1:00 Doorway Chest and Shoulder Stretch (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose with Arms Reaching Long
Coach's note: Hell Bent hammered the hips, hamstrings and quads on the burpees, swings and 1,000 m of running, so the couch stretch and hamstring stretch target those. The doorway stretch and child's pose open the chest and shoulders from 40 Devil Presses, and the lacrosse ball works the forearms that held the dumbbells.
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