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Welcome to Hell – Devil Press Back Workouts for CrossFit Athletes (Full RX and Scaled Options)

These Devil Press back workouts will train and develop your muscular endurance in fatigued states, build strength and muscle and train your mindset for suffering through tough WODs. You will, most definitely find yourself in the pain cave with these WODs.

Devil Press

The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch. The following movement standards are from WODAPALOOZA.

“Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.”

How to do a Devil Press

Devil Press Back Workouts


  • For Time
  • 2,000 meter Row
  • 30 Devil Presses (2×50/35 lb)

Complete 2,000 meter row THEN 30 devil presses for time. The rower should count down from 2,000. Chest must touch the floor on the devil’s press and DBs must be locked out overhead to finish each rep. Clean and Jerks are NOT Allowed.


For Time
2000 meter Row
30 Devil Presses (2×35/20 lb)


  • For Time
  • 20/16 calorie Assault Bike
  • 80 Double-Unders
  • 40/32 calorie Assault Bike
  • 120 Double-Unders
  • 60/48 calorie Assault Bike
  • 240 Double-Unders
  • 24 Devil Presses (2×50/35 lb)
  • Time Cap: 22 minutes

Movement Standards

Devil Press: Chest touches the ground at bottom of burpee between dumbbells. Dumbbells must move in continuous motion overhead. No clean and jerk. Rep is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the center plane of the body. If dumbbells are dropped from anywhere above hip height, it is a no rep.


For Time⁣
20/16 calorie Assault Bike
80 Single-Unders
40/32 calorie Assault Bike
120 Single-Unders
60/48 calorie Assault Bike
240 Single-Unders
24 Devil Presses (2×35/20 lb)

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