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

ROW TO HELL

  • 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.

Scaling

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

TTTD25

  • 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.

Scaling

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)

HANDS UP

  • 4 Rounds for Time
  • 10 Devil Presses (2×50/40 lb)
  • 20 meter Dual Dumbbell Overhead Walking Lunges (2×50/40 lb)
  • 10 Toes-to-Bars

The workout consists of four rounds for time of the prescribed exercises above, on a clock for time.

Score in this workout is based on the amount of time taken to complete the prescribed amount of work.

Scaling

4 Rounds for Time
10 Devil Presses (2×40/30 lb)
20 meter Dual Dumbbell Overhead Walking Lunges (2×40/30 lb)
10 Toes-to-Bars

devil press back workoutsSource: Photo courtesy of CrossFit Inc.

GET FIT WHILST AT HOME

  • 3 Rounds for Time
  • 20 Dumbbell Deadlifts (2×50/35 lb)
  • 10 Dumbbell Cossack Squats (50/35 lb)
  • 10 Dumbbell Devil Presses (2×50/35 lb)

With a running clock, as fast as possible with good form, perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of Dumbbell Devil Presses is completed.

Movement Standard: For the Dumbbell Cossack Squat, stand with a Sumo Deadlift stance. Hold a dumbbell on the chest and lower to a squat towards the left leg, then switch to the other leg.

Scaling Options

Bodyweight
3 Rounds for Time
20 Toe Touches
10 Cossack Squats
10 Shoulder Taps and Burpees*

Bodyweight Scaled
3 Rounds for Time
20 Toe Touches
10 Cossack Squats
10 Shoulder Taps and Push-Ups on Knees*

Devil Press Back Workouts – TTTTD39

  • For Time
  • 800 meter Run
  • 30 Devil Presses (2×50/35 lb)
  • 800 meter Run
  • 40 Dumbbell Box Step Overs (2×50/35 lb, 24/20 in)
  • 800 meter Run
  • 50 Dumbbell Front Squats (2×50/35 lb)
  • Time Cap: 25 minutes

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last repetition of Dumbbell Front Squats is completed. If the athlete did not complete the workout within the 25-minute time cap, score will be the total number of repetitions completed.

Movement Standards

Run: Just do it.

Devil Press: Chest touches ground between dumbbells, full lockout at top. Dumbbells may pass through a clean and jerk motion OR a snatch motion.

Dumbbell Box Step-Over: Rep starts on one side of the box with dumbbells in hands and feet on the ground, ends on the other side of the box with dumbbells in hand and feet on ground. Dumbbells may rest on box between reps.

Dumbbell Front Squat: Dumbbells must be held on shoulders, no requirement to have a grip on them. Athlete must squat in full depth.

Scaling

At Home Version
For Time
800 meter Run
50 Hand Release Burpees
800 meter Run
80 Walking Lunges
800 meter Run
100 Jumping Air Squats

Ketogenic diet and crossfit endurance impactsSource: StevieD Photography

NOKABULL SEVEN HELL FIRE WOD

  • For Time

Cash-In:

  • 100 Double-Unders

Then, perform:

  • 12 Squat Snatches (75/55 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
  • 12 Squat Snatches (96/75 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
  • 12 Squat Snatches (115/95 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
  • 12 Squat Snatches (135/115 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)

Cash-Out:

  • 100 Double-Unders

Workout begins with a “cash-in / cash-out” of 100 double-unders. The squat snatches increase in weight for each set. Use single alternating arm movement for the Devils press. Be familiar with the single-arm DB Devils press before doing this workout. The counter on the rower must begin at zero before rowing.

Scaling

For Time

Cash-In:
100 Single-Unders

Then, perform:
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)

Cash-Out:
100 Single-Unders

NHS

  • 12 Rounds for Time
  • 5 Handstand Push-Ups
  • 7 Devil Presses (2×22.5/15 kg)
  • 19 Weighted Squats (42.5/30 kg)
  • 48 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written for 12 rounds. For the Weighted Squat: Use Dumbbells, Kettlebells, or a Barbell to perform either a Back Squat or a Front Squat. The workout allows this flexibility to accommodate whatever equipment people have at home.

Score is the time on the clock when the last round of Double-Unders is completed.

Scaling Options

12 Rounds for Time
10 Push-Ups
14 Burpees
38 Air Squats
48 Single-Unders

HOTEL WORKOUT 5 WOD

  • For Time
  • 800 meter Run
  • 50 Devil Presses (2×50/35 lb)
  • 800 meter Run

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last 800 meter Run is completed.

Scaling

Half the weight for the devil presses. 

Devil Press Back Workouts – CAPTAIN TOM

  • For Time

10 Rounds of:

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

Directly into:

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.

Scaling

Replace double unders with single unders. 

Half the weight on the devil presses.

devil press back workouts

Devil Press Back Workouts – 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 the athlete to average between 8-15 Thrusters every time. And cut the Burppees in half to 45.

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