Warm-Up
General (6:00): 3 Rounds with a partner (Friday relay, swap roles each round): Partner A: 100 m Easy Run Partner B: 5 Inchworms + 5 Air Squats + 5 Scap Push-Ups Switch when A returns. Specific (12:00): 2 Rounds, no weight: 5 Burpees (hands-on-thighs hip snap at the top) 5 Dumbbell-Free Devil Press Swings (hinge, jump, drive arms overhead) Build with dumbbells, 5 / 3 / 3: 5 Devil Presses at ~50% (25 lb each) 3 Devil Presses at ~75% (40 lb each) 3 Devil Presses at workout weight (55/40 lb each) Vest prep: 2 x 100 m Run with the vest (first easy, second at workout pace) Then 1 Round at workout pace: 5 Devil Presses (55/40 lb) 100 m Weighted Run (20/14 lb vest) Self-check: 5 devil presses at workout weight in under 20 seconds with a smooth swing, then a 100 m vest run without your stride shortening → Rx. If the dumbbells stall at the shoulder or you can't hold pace on the run, drop the dumbbell weight (and/or the vest).
Coach's note: Primes the hamstrings, glutes and shoulders for 50 devil presses and the calves and quads for 1,000 m under a vest. The 5-rep set at workout weight and the vest run are your Rx-or-scaled test: if the swing breaks down or the run turns into a shuffle, scale before the clock starts.
Ring Muscle-Up Skill
EMOM 10:00 Odd minutes: 2 Ring Muscle-Ups (or 3 false-grip ring rows + 2 low-ring transition drills) Even minutes: 20-sec Hollow Hold + 20-sec Arch Hold (rest of the minute easy) Stop each set at crisp reps. No grinding, no failed attempts, no kipping when tired. Keep the bar of effort at RPE 6-7.
Coach's note: A high-skill pull for a pattern the workout never uses, kept to 10 total reps so your lats and grip stay fresh for holding 55 lb dumbbells and swinging them overhead. Stay at 2 clean reps; if the transition gets slow, switch to the drill and save your forearms.
Hell Bent Max
5 Rounds for Time:10 Devil Presses (55/40 lb)200 m Weighted Run (20/14 lb vest) Devil presses use two dumbbells.
Coach's note
- Stimulus
- Threshold grind, about 9:30-11:00. Hard and steady from round 1, not a sprint. Redlining on the early runs makes the devil presses fall apart by round 3.
- Muscles
- Devil presses hit shoulders, glutes, hamstrings, chest, triceps and grip. The run then loads quads and calves under the vest. Shoulders and grip take the load all five rounds.
- Strategy
- Rounds 1-3: devil presses 5-5 with a 3-second pause between sets. Rounds 4-5: 4-3-3 if needed. Run at a hard, steady pace and shake out your arms in the first 50 m.
- Scaling
- Aim for 10:00-12:00. Use 35/25 lb dumbbells and a 10/7 lb vest (or none), keeping 10 reps and 200 m. Run swap: 200 m ≈ 250 m row. Still over 12:00? Drop to 7 reps.
Cool-Down
3:00 Easy Walk or Bike Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Standing Calf Stretch on a Wall (each side) 1:00 Single-Leg Hamstring Stretch (each side) 1:00 Doorway Pec Stretch (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose with a Lat Reach
Coach's note: The run and the devil press hip drive hit the quads, hip flexors and calves, so the couch stretch and calf stretch come first. The hamstring stretch undoes the swing's hinge, the pec and lat work opens the shoulders after the presses and muscle-ups, and the lacrosse ball clears the forearms that held the dumbbells.
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