10 Hellish Devil Press WODs for Conditioning, Fat Loss and Power

Devil Press WODs are a great way to add this effective and challenging movement into your training.

Devil Press Technique

Check out these videos to learn how to properly perform the movement.

Devil Press WODs

Now browse these Devil Press WODs and select a workout that you can do next.

Devil Press WODs 1 – Saffa

Buy-In: 20 Burpees

EMOM for 20 minutes

• Minute 1: 15/12 calorie Row
• Minute 2: 20/15 Plate Ground-to-Overheads (20/10 kg)
• Minute 3: 20/15 Sit-Ups
• Minute 4: 6/4 Devil Press Thrusters (2×16/12 kg)
• Minute 5: Rest

Repeat x 4

EMOM for 20 minutes

• Minute 1: 6 Kettlebell Deadlifts + 6 Kettlebell Swings + 6 Kettlebell Thrusters (24/20 kg)
• Minute 2: 50 Single-Unders
• Minute 3: 12 Alternating Dumbbell Snatches (24/20 kg)
• Minute 4: 10/6 Up-Downs

Repeat x 5

Buy-Out: 18 Burpees

The workout starts with a buy-in of 20 Burpees. Then in the next 40 minutes, every minute on the minute (“EMOM“) perform the prescribed work in the order written. To complete the workout, perform the buy-out of 18 Burpees.

Score is the total number of repetitions completed at the end of the workout.

Source: Photo courtesy of CrossFit Inc

Devil Press WODs 2 – Oscar

AMRAP in 23 minutes

• 9 Devil Presses (2×40/25 lb)
• 20 Alternating Dumbbell Lunges (2×40/25 lb)
• 9 Dumbbell Push Presses (2×40/25 lb)
• 20 Sit-Ups

On a 23-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 23-minute clock stops.

Devil Press WODs 3 – Will Lindsay

10 Rounds for Time

• 3 Devil Presses (2×55/35 lb)
• 22 Alternating Dumbbell Lunges (2×55/35 lb)
• 19 Air Squats

Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible (“For Time”) perform the prescribed work in the order written for 10 rounds. Wear a Weight Vest throughout the workout.

Score is the time on the clock when the last round of Air Squats is completed.

Devil Press WODs 4

• 10 goblet squats
• 8 devil press
• 20 goblet squats
• 8 devil press
• 30 goblet squats
• 8 devil press
• 40 goblet squats
• 8 devil press
• 50 sit ups
• 8 devil press
• 40 goblet squats
• 8 devil press
• 30 goblet squats
• 8 devil press
• 20 goblet squats
• 8 devil press
• 10 goblet squats

Source: Photo Courtesy of CrossFit Inc

Devil Press WODs 5 – Gonzalez

EMOM in 30 minutes

• Minute 1: 15 Wall Ball Shots (20/14 lb)
• Minute 2: 15 calorie Ski Erg
• Minute 3: 10 Singe Arm Devil Presses (53/35 lb)
• Minute 4: 200 metre Run
• Minute 5: Rest

Repeat 6x

Gonzales consists of four exercises and one rest period. Each exercise has to be completed within the minute.

In the first minute you complete 15 Wall Ball Shots, in the second minute it’s 15 cal Ski Erg, third minute: 10 Single Arm Devils Press, fourth minute: 200 metre running, fifth minute: rest. Repeat this for the duration of 30 minutes.

This is how Gonzales works: Once you completed the amount of reps/cal for each exercise, you can rest for the remaining time until the next minute starts.

So if you e.g. completed 15 Wall Ball Shots within 45 seconds, you will have 15 seconds of rest until you start the next minute with the Ski Erg.

Tips and Strategy

We recommend about 10-15 seconds of short rest before the next minute starts – pick your amount of reps/cal accordingly.

Scaling Option

Decreasing all reps/cal according to your needs or by decreasing the entire EMOM from 30 to 15 Minutes.

Devil Press WODs 6 – Deluzio

For Time

2 Rounds of:

• 3 Clean-and-Jerks (185/135 lb)
• 172 metre Row
• 86 Double-Unders

Rest 1 minute

Then, complete:

• 8 Devil Presses (50/35 lb)
• 22 Deadlifts (225/155 lb)
• 10 Sandbag Cleans (150/100 lb)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last Sandbag Clean is completed.

WOD 7 – Trials

• 8 Devils Press (50/35)
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs (30/24”)
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs
• 20 GHD Sit Ups
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs
• 20 GHD Sit Ups
• 30 Dumbbell Walking Lunges (50/35)
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs
• 20 GHD Sit Ups
• 30 Dumbbell Walking Lunges
• 90 Wall Balls (20/14)

Perform all 5 rounds for a total time. Every new round one exercise is added to the round. Rest 60’s after completing each round. Substitution for the GHD Sit Ups would be a med ball sit up using your wall ball.

WOD 8 – Gut Check

For Time

• 30 Devil Presses (2×50/35 lb)
• 60 Dumbbell Thrusters (2×50/35 lb)
• 90 Burpees

Scaling: Adjust the Dumbbell weight to a level that allows you to average between 8-15 Thrusters every time. And cut the Burppees in half to 45.

WOD 9 – Pedal with the Devil by Jamie Hagiya

For Time:

20-18-16-14-12-10-8-6-4-2

• Assault Bike Calories

2-4-6-8-10-12-14-16-18-20

• Single Arm Devil Press (50/35#)

Score is your total time!

You will complete 20 calories on the assault bike and 2 alternating single arm devil press…then 18 calories and 4 devil press, 16 and 6, 14 and 8, and so on until you finish with 2 calories on the assault bike and 20 alternating single arm devil press.

WOD 10 – Captain Tom

For Time

10 Rounds of:

• 30 Lunges
• 4 Devil Presses (2×50/35 lb)
• 19 Air Squats
• 20 Double-Unders

Directly into:

• 100 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 rounds of 30 Lunges, 4 Devils Presses, 19 Air Squats, and 20 Double-Unders.

To complete the workout, perform the 100 Burpees as a buy-out.

Score is the time on the clock when the 100th Burpee is completed.

Devil Press WODs

Want more workouts? Try these Pegboard and Wall Ball WODs.

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