Tag Archives: Devil Press

HSPU, DUs, Lunges and Devil Presses

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Inspired by the NHS WOD from wodwellcf on Instagram…

12 rounds for time (time cap 30 minutes)

  • 3 x Handstand Pushups
  • 6 x Devil Presses @ 12kg per hand
  • 9 x Dumbbell Lunges @ 12kg per hand in Farmer Hold (r+l=1rep)
  • 50 x Double Unders

Results: 9 rounds plus 23 reps. Double Unders were not there today… lots of breaks.

Back Squat then Step Ups and Devil Press

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5 rounds

  • 5 x Back Squat @ 55%
  • 3 x Back Squat @ 65%
  • 2 x Back Squat @ 75%
  • 2 x Back Squat @ 85%
  • 1 x Back Squat @ 95%

Then 3 rounds of

  • 1 x Back Squat @ 95%+

Then every 3 minute for 9 minutes

  • 6 x Back Squats @ 80% from max above

Then Street Parking Vault WOD Jotunheim, For time, 6 rounds of

  • 10 x DB Step Ups @ 16kg
  • 10 x Devil Press @ 16kg
  • 10 x DB Step Ups @ 16kg
  • Rest 1 minute

Results: Back Squat got up to 245lbs/111kg. Beat my old 1RM by 10lbs! Used 205lbs for the sets of 6. Metcon 19:52 (including the rest). Only got through 5 rounds of the Metcon, one of my weights broke :-(.

Pullups, Row and Devil Press

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3 rounds

  • 5 x Explosive Pullups (as high as possible)

3 rounds

  • 3 x L-Sit Pullups
  • 6-8 x Cable Pulldowns @ 95lbs

3 rounds

  • 8-10 x Bar Reverse Rows (feet as high as possible)
  • 8-10 x Strict Ring Dips

Then inspired by the Dutch Throwdown 2022 Buddy Edition, for max Devil Press, 6 rounds of 1 minute work/1 minute rest (12 minutes total)

  • Row 120m
  • Max Reps Devil Press @ 14kg per hand

Finisher

  • Run 5k

Results: Explosive Pullups managed only 5, first hit about mid chest. Metcon 30 reps… 5 Devil Press per round.

Pullups and Pushups then Row, S2OH and Devil Press

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EMOM for 20 minutes

  • 2 x Weighted Ring Pullup
  • 3-5 x Weighted Pushup

Then AMRAP in 12 minutes

  • 21 Calorie Row
  • 15 x Dumbbell Strict Press @ 14kg
  • 9 x Devil Press @ 14kg

Results: Used a 10kg weight vest for the pullups and pushups. Metcon 3 rounds plus 10 cal.

Pullups and Dips then DUs, T2B and Devil Press

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EMOM for 20 minutes

Rounds 1-5 (minutes 1-10)

  • Odd Rounds 3-5 x Weighted Pullup @ 10kg
  • Even Rounds 6-8 x Weighted Dip @ 10kg

Rounds 6-7 (minutes 11-14)

  • Odd Rounds 3-5 x Strict Pullup
  • Even Rounds 6-8 x Dip

Rounds 8-10 (minutes 15-20)

  • Odd Rounds 3-5 x Strict Pullup with Supinated Grip
  • Even Rounds 6-8 x Dip

Then 6 rounds for time

  • 30 x Double Unders
  • 15 x Toes to Bar
  • 5 x Devil Press @ 14kg

Results: Metcon 17:21.