Warm-Up
General (8:00): 3:00 Easy Jog or Brisk Walk (nose breathing, conversational pace) Then 2 Rounds: 8 Cat-Cow 6 World's Greatest Stretch (each side) 10 Air Squats (full range, heels down) 10 Good Mornings (hands on hips, soft knees, hips back) 6 Inchworms (walk hands out to a plank, walk back) 10 Arm Circles (each direction) Partner Mirror Game (1:00 each, switch leaders): the leader moves slowly through squats, reaches and lunges while the partner copies. Specific (11:00): Teach the devil press step by step. Rest as needed between steps. 1) No weights, 5 Hip Hinges: slide hands down the thighs, flat back, hips back, then stand tall. 2) No weights, 5 Step-Back Burpees: hands down, step back to a plank, chest to the floor, step in, stand. 3) Light dumbbells (5 lb or lighter), 5 Dumbbell Deadlifts: hinge, bells close to the legs, stand tall. 4) Light dumbbells, 5 Hang Swings to Overhead: swing the bells back between the legs, drive the hips forward and press them overhead with the arms finishing by the ears. 5) Light dumbbells, 5 Step-Back Devil Presses: bells on the floor, step back, chest down, step in, swing up and overhead. Build to workout weight: 3 Step-Back Devil Presses at workout weight (15/10 lb) Then 1 Round at workout pace: 3 Devil Presses 100 m Easy Run Self-check: if you can do 5 devil presses at workout weight in a steady rhythm with a flat back, do Rx. If your back rounds or the bells feel wild, drop to lighter dumbbells and keep stepping back.
Coach's note: This opens up your hips, hamstrings and shoulders for the devil presses and gets your legs ready for 1,000 m of running. Take your time with the step-by-step progression: flat back on the hinge, chest to the floor, and hips driving the bells overhead. Breathe out as you swing up. If the 5 devil presses at workout weight felt smooth, go Rx; if not, lighter bells are the smart choice.
Run Technique
Every 2:00 for 8:00 (4 sets): 30 m High-Knee March (tall posture, arms at 90 degrees) 30 m Quick Feet (small, fast steps under the hips) 50 m Relaxed Run (breathe in for 3 steps, out for 2) Walk back to the start and rest the remaining time. Keep every set easy. Stay light on your feet and leave your legs fresh.
Coach's note: You will run five 200 m efforts today, so we practice posture and breathing now: chest tall, eyes forward, relaxed shoulders. Stay at a comfortable pace, because the goal is to feel smooth and in control, not tired, when the workout starts.
Hell Bent Lite
5 Rounds for Time:5 Devil Presses (15/10 lb)200 m Run Devil presses use two dumbbells.
Coach's note
- 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.
Cool-Down
3:00 Easy Walk (slow your breathing, in through the nose and out through the mouth) Log your score. Then: 1:00 Child's Pose (arms long, shoulders and lats) 0:30 Wrist and Forearm Stretch (each arm) 1:00 Standing Hamstring Stretch (each leg) 1:00 Couch Stretch or Standing Quad Stretch (each side) 1:00 Calf Stretch Against a Wall (each leg) 1:00 Doorway Chest Stretch
Coach's note: The devil presses worked your shoulders, chest, hamstrings and wrists, and the running worked your quads and calves. The child's pose and doorway stretch ease the shoulders and chest, the hamstring stretch covers the hinge, and the quad and calf stretches cover the runs. Breathe slowly and enjoy the finish; you did great today.
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